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Top 5 Benefits of Practicing Yoga Nidra

Yoga Nidra, also known as yogic sleep, is a form of guided relaxation that helps you achieve deep physical, mental, and emotional relaxation. It is a powerful technique that allows you to experience a state of conscious awareness while your body is in a state of complete rest. In this article, we will explore the history, benefits, and practice of Yoga Nidra.

A woman resting in savasana on a yoga mat

History of Yoga Nidra

Yoga Nidra is an ancient practice that has been used for thousands of years by yogis and sages in India. It was first mentioned in the ancient Vedic texts, the Upanishads, as a way to achieve deep relaxation and connect with one's inner self. In the early 20th century, Swami Satyananda Saraswati developed a systematic approach to Yoga Nidra, which he called the Bihar School of Yoga. This approach became widely popular in the West and is still used today.

Benefits of Yoga Nidra

Yoga Nidra has numerous benefits for the body, mind, and spirit. The top 5 benefits include:

  1. Stress Reduction: Yoga Nidra helps you reduce stress and anxiety by promoting deep relaxation in the body and mind.

  2. Improved Sleep: Yoga Nidra can help you improve the quality of your sleep, reduce insomnia, and increase their overall energy levels.

  3. Mental Clarity: The practice of Yoga Nidra can improve focus and concentration, increase creativity and problem-solving abilities, and enhance overall mental clarity.

  4. Pain Management: Yoga Nidra can help you manage chronic pain by promoting deep relaxation and reducing stress levels.

  5. Increased Self-Awareness: Yoga Nidra can help you connect with your inner self, develop self-awareness, and promote personal growth.

How to Practice Yoga Nidra

The practice of Yoga Nidra is typically done lying down on a yoga mat or a comfortable surface. You are guided through a series of visualisations, breathing exercises, and body scans that promote deep relaxation. The practice usually lasts between 20-30 minutes and can be done at any time of day, although it is often recommended to do it before bed to promote better sleep.

To begin the practice, you should find a quiet and comfortable space and lie down on your back with your arms and legs comfortably apart. The eyes can be closed or left open with a soft gaze. The practice typically starts with a body scan, which involves bringing awareness to each part of the body and releasing any tension or stress. Then you bring your focus on the breath, followed by the awareness of the opposites (i.e. heavy / light, warm / cold) and through various visualisations, which may involve imagining a peaceful scene, images from nature, or repeating positive affirmations.

As the practice continues, you may experience a state of deep relaxation and heightened awareness. This state is often described as a "witnessing" state, in which you are aware of your thoughts, emotions, and sensations without judgment or attachment.


Yoga Nidra is a powerful technique that can help you achieve deep relaxation, reduce stress, improve sleep, and increase self-awareness. With regular practice, it can promote overall physical, mental, and emotional well-being. Whether you are a seasoned yogi or a beginner, incorporating Yoga Nidra into your daily routine can be a powerful tool for enhancing your overall quality of life.

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