Yoga Nidra
Yoga Nidra, or 'yogic sleep', is a guided practice done lying down. You follow a teacher's voice through stages of relaxation while remaining aware — a state between waking and sleep. It is one of the most accessible practices because there is nothing to 'do'.
- Time
- 20–45 minutes
- Level
- Complete beginner
- Position
- Lying in Savasana with support
- Best for
- Deep rest, stress, sleep, fatigue
Step by step
How to practise
- 01
Lie in Savasana with a pillow under the knees and a blanket for warmth.
- 02
Choose a short sankalpa (positive intention).
- 03
Follow a guided recording or teacher through each stage.
- 04
Let your body be completely still and stay as aware as you can.
- 05
At the end, repeat your sankalpa, then move fingers and toes and roll to the side.
Make it work for you
Small adjustments make the biggest difference. Keep every breath comfortable.
Tips
- Use a guided recording
- Keep warm — the body cools as it relaxes
Common mistakes
Worrying about falling asleep. Return to the voice whenever you notice.
Why practise it
Many people find Yoga Nidra deeply restful and helpful for stress and sleep.
In the tradition
Systematised in the 20th century by Swami Satyananda Saraswati, drawing on tantric practices of nyasa.
Practise with care
Safety
Very safe. Those with trauma histories may prefer eyes open and shorter sessions.
Educational guidance, not medical advice. If you are pregnant or managing a heart, lung, blood-pressure or mental-health condition, check with a qualified professional first.
Questions
Is Yoga Nidra the same as sleep?
No — the aim is to relax deeply while remaining aware.
Keep exploring
All meditationsEvening Meditation for Sleep
Unwind before bed with a slow exhale, a short body scan and a moment of gratitude.
So Hum Mantra Meditation
Silently link 'So' with the inhale and 'Hum' with the exhale — a natural, breath-based mantra meditation.
Body Scan Meditation
Move your attention slowly through the body from feet to head, noticing sensation without trying to change it.