Update date: 9 May 2025
Publish date: 10 April 2025
Read in: 8 min
Yoga Nidra, also known as yogic sleep, is an ancient relaxation practice for bringing the body and mind into a state of complete relaxation. In eastern culture, Yoga Nidra is believed to offer the opportunity to tame one’s karma, the force rooted in the mind that guides our lives. The practice takes place in a lying down position (usually Savasana) and the main task of the participants is to follow the words of the teacher. It is particularly recommended for people experiencing chronic stress and sleep problems.
The name Yoga Nidra is derived from Hindi, in which ‘nidra’ means ‘sleep’. Its creator is Satyananda Saraswati, a Hindu yoga teacher who spread this type of practice to the West. He called this method a system that enables a person to open up the deep layers of the mind.
Regular practice of Yoga Nidra has many benefits for the body and mind. By activating the parasympathetic nervous system, it lowers cortisol levels in the body and reduces muscle tension. This type of yoga also promotes recovery in situations of insufficient rest. An hour’s practice of Yoga Nidra is equivalent to four hours of sleep.
Sleep yoga helps to maintain greater emotional stability and teaches the nervous system to recover more quickly from stressful situations. This in turn helps to combat insomnia and improves the quality of sleep. Practitioners also observe in themselves a greater ability to concentrate and an increase in efficiency during tasks.
In addition, Yoga Nidra helps to combat chronic pain and also supports mental health by alleviating symptoms of anxiety, depression and burnout.
Yoga Nidra and meditation are both techniques for working with the mind, but they differ in their methods, goals and effects. The common element is a well-chosen meeting place, which should provide participants with a calm environment, cutting them off from external stimuli. The duration of the session is also similar and can range from 20 minutes to an hour, depending on the needs and level of sophistication of the practitioners.
| Differences | Yoga Nidra | Meditation |
| Body position | lying down, to promote relaxation | sitting, with straight spine to prevent falling asleep |
| Body condition | completely relaxed | calm, but maintaining an active posture |
| State of mind | deep relaxation, suspension between waking and dreaming | active, requiring focus and attentiveness to observe thoughts, emotions and breathing |
| Process | guided by the teacher through the stages of achieving relaxation | varies according to the meditation practice and the level of sophistication of the participants |
| Practice goal | to achieve deep relaxation and regeneration | quieting the mind, developing attentiveness, increasing concentration |
| End result | relaxation and rest of the body as after a few hours sleep | achieving a calm, concentrated mind |
It is worth remembering that both techniques are extremely valuable and can be used interchangeably or complementarily. This also applies to other types of yoga.
Brain function can be observed by measuring brain wave activity. The most commonly used method is electroencephalography (EEG).
During a Yoga Nidra session, electrodes register a decrease in Beta wave activity and a transition through Alpha waves, Theta waves up to gentle Delta waves indicative of the deep regeneration phase of the brain. This is interesting because Yoga Nidra is called the yoga of conscious sleep, although in practice it has little to do with it.
Conscious dreaming (lucid dreaming) is a state in which the dreaming person is aware of being in a dream, often takes a conscious part in its events and even actively shapes them. During lucid dreaming, gamma waves dominate, which are practically absent during yoga. They enable the synchronisation of different areas of the brain, which allows consciousness to be linked to the content of the dream. This state can support the development of certain cognitive and emotional functions, but does not provide the opportunity for deep relaxation of the body and mind.
Anyone can practice Yoga Nidra regardless of age, gender or fitness level. However, one should prepare properly for the class by wearing loose clothing that does not restrict movement and forgoing jewelry that can cause discomfort during yoga sleep.
Yoga Nidra is a meditation technique designed for people in good mental health. If someone is suffering from a serious mental disorder, he or she should consult a doctor about taking up the practice.
One should also not join Yoga Nidra while under the influence of psychoactive drugs.
Yoga Nidra offers numerous health benefits that help improve overall health. Systematic practice helps reduce stress, improves sleep quality, strengthens the immune system and regenerates the entire body. From a longevity perspective, it can help maintain energy and vitality for years to come.
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