What Is Yoga Nidra?

Would you like to unlock the powerful healing benefits of meditation without having to meditate?

Most people are familiar with yoga, but many are not likely familiar with yoga nidra, a practice that has many benefits similar to meditation but may be easier to incorporate into your schedule.

Yoga nidra is translated as “sleep yoga.” This short, guided practice can be done any time of day, with the goal of resetting your mind and body by bringing you into a state of relaxation that leaves you reeling energized, refreshed, and rejuvenated—similar to the feeling after a long nap.

Both meditation and yoga encourage the body to enter into a parasympathetic state (“rest and digest”). While meditation is a practice done sitting down and awake, allowing your thoughts to come and go, yoga nidra is done lying down while listening to a soundtrack that prompts your brain to drift into a state of sleep and consciousness typically only achieved during REM sleep.

Benefits of yoga nidra can include:

• Lower cortisol levels
• Reduced stress levels and intensity
• Increased dopamine levels
• Improved sleep quality, onset, and duration
• Enhanced immune function
• Can help with insomnia

Yoga nidra can be practiced at any time of day, and is most helpful when feeling scattered, anxious, or overwhelmed. It can also be a wonderful mid-afternoon break to rest and reset your brain and body so you’re refreshed and ready to take on the rest of your day.

Yoga nidra can be done anywhere you can lie down comfortably in a horizontal position—on the floor of your office, in your bed, on the couch, or even on the ground outside. Make sure to leave at least 10—20 minutes for your yoga nidra practice to capture all of the benefits.

Some yoga nidra soundtracks to try:

• 10-Minute Yoga Nidra Practice
• 20-Minute Yoga Nidra Practice
• 40-Minute Yoga Nidra Practice

Some tips for starting a yoga nidra practice:

• Pick a time of day where you’re least likely to be disturbed.
• Find a comfortable place to lie down.
• Put some pressure on your eyes (like an eye pillow or a t-shirt).
• Prop your head up with a pillow or blanket.
• Wrap a blanket around your feet to keep yourself warm.
• It’s okay to fall asleep!

Next time you’re looking to unlock the power of meditation without having a regular meditation practice, give yoga nidra a try! It’s a worthy alternative that can help you achieve similar results.