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The Art of Yoga Nidra

Updated: Sep 29, 2018


Yoga Nidra - What is it? And Why?


Yoga nidra means sleep with a trace of awareness. It is referred to as a state between wakefulness and dreaming.

Yoga Nidra is a technique which helps to release tensions on three levels.

  1. Muscular tensions - related to the body, the nervous system and also endocrine imbalances.

  2. Emotional tensions - Many of us carry a bag full of emotions even when we are not conscious of this.

  3. Mental tensions - We all know that our mind can be full of confusion, whirling thoughts of past or present memories and plans, the mind accumulates so many tensions, yoga nidra helps to release and relax the mind on a deep subconscious level.

Yoga nidra can be used as a relaxation, a meditation or a way in which to transform your whole personality. It is open to all levels and is helpful to everyone on the planet.


Yoga nidra systematically takes you from the conscious mind to the subconscious mind then to the unconscious mind. As we move through the practice we move through the koshas (sheaths of the body - Annamaya kosha, Pranamaya kosha, Manomaya kosha, Vijnanamaya kosha and Anandamaya kosha)


This technique is very helpful in the management of the following...

  • Hypertension

  • Coronary disease

  • Arthritis

  • Asthma

  • Migraines and headaches

  • Depression

  • Insomnia

  • Drug addictions

  • Helps to relieve pain

  • Pregnancy/ childbirth

  • Menstrual disorders

  • Cancer

The stages of Yoga NIdra:

  1. Preparation

  2. Sankalpa (resolve)

  3. Rotation of consciousness/ Body rotation

  4. Breath awareness

  5. Opposite sensations & feelings

  6. Visualisation/ Story

  7. Sankalpa

  8. Externalisation - ending of practice


About the writer:

Rose Hill has completed her level one and two yoga nidra YA teacher training and is currently on a 6 month yoga nidra mentorship programme with Premajyoti Saraswati. She has been practicing and teaching yoga nidra for the last 10 years.



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