What is Yoga Nidra? A Life-Changing Journey of Self-Discovery and Inner Peace

In our fast-paced modern world, it’s all too easy to get swept up in the frenetic energy of daily life. We rush from one task to the next, barely stopping to catch our breath or gather our thoughts. But, in the midst of the chaos and noise, there is a peaceful oasis, a place of deep relaxation and meditation known as Yoga Nidra.

Over thousands of years, this ancient practice has been refined to provide a profound sense of inner peace and calm. Yoga Nidra helps to release tension and stress from your body and mind by guiding you through a series of meditative visualizations, allowing you to tap into your innermost potential and unlock new paths of self-awareness and personal growth.

In this article, we will shed light on how yoga nidra works and the incredible transformation it can bring to your life.

What is yoga nidra? Class practicing yoga nidra

What is Yoga Nidra?

Yoga Nidra, also known as yogic sleep, is a powerful relaxation technique that promotes deep rest and rejuvenation. It is a state of consciousness between waking and sleeping, where the body is completely relaxed, and the mind is highly receptive to suggestion. It is a guided meditation that leads practitioners into a state of deep relaxation and inner awareness.

In Yoga Nidra, we move between two layers of consciousness where the states of waking and dreaming collide. This state is similar to when you first wake up after a night’s sleep. Your eyes remain closed, but you are gradually becoming aware of conscious thoughts. As you open your eyes, your thoughts, awareness, and sensations begin to coalesce, and you enter the state of waking. Yoga Nidra practice is intended to train the practitioner to be aware of awareness more frequently, if not always.

Origins of Yoga Nidra

The practice of Yoga Nidra originated in India, with roots in ancient yogic teachings. It was introduced to the West in the mid-20th century and has gained popularity as a technique for reducing stress, anxiety, and insomnia. In the US, the practice achieved huge successes in trauma therapy for war survivors. 


In ancient yoga philosophy, Yoga Nidra refers to the mythological state that occurs when Lord Vishnu, the Indian God representing cohesion in the universe, sleeps at the time when creation is being destroyed.


In the 1960s yoga Nidra started to be introduced in the West as a form of trauma therapy. By 1980, the tremendous success of yoga nidra was well measurable in MRIs as well as clinical studies. So let’s have a closer look at the benefits this healing practice has to offer.

Types of Yoga Nidra

We differentiate between 5 main types of yoga nidra, ranging from ancient forms based on tantric principles, to modern forms used more in clinical settings.

Tantric Yoga Nidra

Also known as Satyananda Yoga Nidra. Swami Satyananda Saraswati created this style, which is based on the ancient practice of Yoga Nidra. It focuses on consciousness rotation, in which the practitioner brings their awareness to different parts of their body, and includes visualizations and affirmations.

iRest Yoga Nidra

Dr. Richard Miller developed iRest Yoga Nidra, a modern approach to Yoga Nidra. It’s a type of guided meditation that employs a number of techniques to help you achieve a state of deep relaxation and inner peace, such as body scanning, breath awareness, and mindfulness.In clinical settings, iRest Yoga Nidra is frequently used to help manage stress, anxiety, depression, and other mental health conditions. It’s also a potent tool for personal and spiritual development, assisting you in connecting with your true self and discovering your inner potential.

Amrit Yoga Nidra

Developed by Yogi Amrit Desai, this style emphasizes the cultivation of awareness and stillness in both the body and mind. Techniques such as breath awareness, visualization, and affirmation are included.

Himalayan Yoga Nidra

Swami Rama created this style, which focuses on the exploration of inner consciousness through deep relaxation and visualization. It emphasizes the relationship between individual and universal consciousness.

Divine Sleep Yoga Nidra

Jennifer Reis created Divine Sleep Yoga Nidra, which combines elements of restorative yoga, guided imagery, and breathwork. It is intended to help people release stress and tension while also promoting healing and restoration.

Benefits of Yoga Nidra

The benefits of Yoga Nidra are numerous, including reduced stress and anxiety, improved sleep quality, enhanced creativity and intuition, and increased overall well-being. Studies have also shown that it can help with PTSD, chronic pain, and addiction recovery. 

Yoga Nidra transports us to a state between waking and sleeping. This assists practitioners in enhancing their awareness as they transition from waking to dreaming. This practice is said to eventually lead to the state of turiya, or enlightenment, where we become consciously aware of the dream and sleep states while we are in them. Ultimately, this state is said to show us our deepest desires.

Whereas we are not aware of our existence during the sleep state, during turiya the self is able to witness itself. This self-awareness explains the power of yoga nidra as it helps us to connect to layers of ourselves that we are otherwise not aware of.

“Relaxation does not mean sleep. Relaxation means to be blissfully happy; it has no end. I call bliss absolute relaxation; sleep is a different matter. Sleep gives only mind and sense relaxation. Bliss relaxes the atom, the inner self; that is why in tantra, Yoga Nidra is the doorway to Samadhi” (Saraswati, 2001)

So, how does it work?

Yoga Nidra is a systematic journey through our so-called panchamaya kosha system, or the different bodies, namely:

  1. Annamaya kosha (physical body)
  2. Pranamaya kosha (energetic/breath body)
  3. Manomaya kosha (emotional body)
  4. Vijnanamaya kosha (intellectual/psychic body)
  5. Anandamaya kosha (spiritual/bliss body)

By moving through these bodies we can influence the central nervous system and get in contact with ourselves on a cellular level. The practice will typically start by bringing awareness to the different body parts, followed by breath awareness or counting exercises. To access the emotional body, visualisations of potentially emotionally charged objects can be used.

A common practice to engage the emotional as well as intellectual layers of ourselves is the visualisation and comparison of pairs of opposites. By evoking opposing sensations or emotions, we can learn to release heavy sensations quickly and let go of the negative associations we may have. Initially, the mentioned symbols may be accompanied by additional thoughts, feelings, emotions or memories. This is the time to mindfully observe our unconscious reactions to each symbol, without judgment. The practice can teach practitioners how to more easily navigate pleasant and painful sensations that arise when visualizing specific objects. That’s why yoga nidra has reached incredible success in trauma and PTSD therapy.

How To Practice Yoga Nidra

To practice Yoga Nidra, one lies down in a comfortable position and listens to a guided meditation. The instructor will typically lead the practitioner through various stages of relaxation, including conscious relaxation of each body part, visualization, and breathing exercises. The goal here is to bring awareness to different bodies, ultimately reaching the bliss body, where the yogi reaches a state of complete inner peace. The session usually lasts for about 20-45 minutes and is practiced in complete stillness or savasana.


Yoga Nidra is a potent practice that can aid in deep relaxation, rejuvenation, and inner awareness. Yoga Nidra can help reduce stress and anxiety, improve sleep quality, and promote overall physical and mental well-being by guiding the practitioner through a series of techniques that promote relaxation and introspection.


Looking for a way to deeply relax and de-stress? If you’re interested in experiencing the benefits of Yoga Nidra, you can find regular classes on our schedule. And the best part; yoga classes are included in your all-inclusive stay with us!


Sources and further reading:

Saraswati, Swami Satyananda,  2001: Yoga Nidra (Purchase here)


Written by : Laura Born

Laura is small town girl from Germany, who decided to leave the corporate world to follow her dreams. She has since then traveled the world, teaching yoga in various locations. She is a passionate writer and loves to share inspiring stories from all over the world.