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
- 1
Lie in Savasana with a pillow under the knees and a blanket for warmth.
- 2
Choose a short sankalpa (positive intention).
- 3
Follow a guided recording or teacher through each stage.
- 4
Let your body be completely still and stay as aware as you can.
- 5
At the end, repeat your sankalpa, then move fingers and toes and roll to the side.
Best for
Deep rest, stress, sleep, fatigue
Why practise it
Many people find Yoga Nidra deeply restful and helpful for stress and sleep.
Make it work for you
Tips & common mistakes
Tips
- Use a guided recording
- Keep warm — the body cools as it relaxes
Watch out for
Worrying about falling asleep. Return to the voice whenever you notice.
Good to know
Questions
Is Yoga Nidra the same as sleep?
No — the aim is to relax deeply while remaining aware.
Systematised in the 20th century by Swami Satyananda Saraswati, drawing on tantric practices of nyasa.
What helps
Props that make this easier
- Yoga bolster A firm support under knees or spine for restorative rest. View on Amazon
- Lavender eye pillow Gentle weight and darkness to help the eyes and mind settle. View on Amazon
- Cotton yoga blanket Warmth for Savasana and Yoga Nidra, or padding under knees. View on Amazon
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