Nidra yoga – what is it? how to practice it and what benefits does it give?

What is yoga nidra?

Yoga nidra, which is also called a “yogic sleep” or just a dream yoga is an ancient meditation technique, which dates back to the 7th to 6th century BC and focuses on achieving a deep relax and sleep-like state, while being fully aware. The name comes from hindi, where “nidra” means “dream”. This type of yoga was popularized by Saraswati, a Hindu teacher, who adapted this technique to the needs of Western modern people. In the 11th and 12th century, nidra yoga was perceived as equal to the samadhi state, which is the highest state of meditation. Currently, it’s believed that pratyahara plays the role of a bridge between outside types of yoga (yama, niyama, asana, pranayama), which engage an aware mind, and the outside, subtle aspects (dharma, dhyana, samadhi), which refer to subconsciousness and unconsciousness.

The practice takes place in a lying position on the back, which is known as Savasana (dead body position). It allows the muscles to relax and create ideal conditions to unwind. The sessions are guided by a teacher, who uses words to introduce the participants to the stages of relaxation, directing their attention to breath, body, and mind. According to Eastern beliefs, nidra yoga gives the possibility to free yourself from karma, which is the way of acting, consisting of different habits rooted in our minds.

The aim of the yogic sleep is putting the organism in a state of deep peace and meditation, which is characteristic for alpha brain waves. In this state the participants can experience physical, emotional, and mental harmony, as well as increased creativity and mental clarity. It’s a state of consciousness between awakening. Conscious dreaming is a type of pratyahara practice, which involves withdrawing your senses from the outer world to the inner world. A turtle, which is retreating to its shell can serve as a metaphor. The yoga dream session lasts from a few minutes to more than an hour and is adjusted to different needs such as stress reduction, the improvement of sleep quality, managing emotions, fear reduction and spiritual development.

Yoga nidra practice - how to start?

If you want to start your adventure with yoga nidra, consider taking part in sessions with an experienced guide. They will help you discover the technique and do the exercises properly. If you’re not sure if this type of exercising is for you, try it at home and watch films recorded by experienced teachers.

Dream yoga sessions always look similar. You need to find a quiet, warm place where you can lay down without distractions for an extended period of time. It’s good to choose a comfortable surface, such as a yoga mat or a blanket. You can also put a pillow under your head or a roller under your knees. After lying down on your back in the Savasana position, close your eyes or put on a blindfold to limit the external stimuli to the maximum.

Before starting the session, it’s good to choose an intention, which is also called Sankalpa, that we mentioned before. It’s the guiding thought that gives the direction for the practice and supports achieving the inside harmony. The instructor, who guides the session, directs the participant's attention to the various stages of relaxation. The first phases involve rotating awareness through different parts of the body and focusing on the breath. This helps to relax the body, minimise tension and bring about a deeper state of calm.

During practice, hidden emotions or thoughts may arise in the subconscious. Yoga nidra allows you to look at them in a controlled way, using techniques based on ancient yogic principles, such as experiencing opposites. This allows you to see your emotions from a new perspective and also to release stressful reactions, which deepens your state of relaxation.

The final part of the meditation focuses on introspection and the exploration of consciousness. This stage helps the participant come closer to recognising their true nature, which is sometimes referred to as the experience of realisation. The session ends with a repetition of the Sankalpa, which reinforces the positive impact of the practice on the subconscious. The participant gradually returns to full consciousness, ready to return to daily activities.

Regular practice of yoga nidra has numerous benefits, from stress reduction to improved concentration, sleep and wellbeing. Sessions, which last from a few minutes to over an hour, can be tailored to individual needs and easily woven into a daily schedule. Practised regularly, yoga nidra becomes an invaluable tool in achieving inner peace and balance.

Yoga nidra versus hypnosis

Many people compare yoga nidra to hypnosis, as both methods are based on two constant elements: putting the body into a state of deep relaxation and activating the subconscious. Achieving the desired effects in both cases is done by influencing the mind. Yoga nidra, however, uses a different type of technique. Although it begins with controlled relaxation and quieting of the senses, the participant remains conscious throughout. During the session, a spiritual guide encourages practitioners not to fall asleep.

In traditional hypnosis, consciousness is muted and the participant often does not even remember the experiences after the session. Furthermore, during hypnosis, the therapist takes control of the conscious mind of the person undergoing the session, allowing the consciousness to be explored. In yoga nidra, the mind remains active and aware.

Yoga nidra - summary

Yoga nidra has many benefits for both mental and physical health. You can enhance the quality of your life with this practice. It is excellent for reducing stress - in yoga nidra, the mind calms down. Additionally, this type of yoga relieves emotional tension and brings the body into a state of relaxation. It has a positive effect on the quality of sleep, making it particularly recommended for people struggling with insomnia. With regular practice, yoga nidra also supports the development of inner balance and improves the ability to cope with difficult everyday situations.

The advantage of this technique is that it is accessible to almost anyone, regardless of age, fitness or level of experience with yoga. Yoga nidra is a safe practice that can be practised by seniors, people with limited physical abilities and those who are new to yoga or meditation. However, there are a few health concerns, such as neurological conditions, mental health conditions or other serious ailments, it is worth consulting your doctor or an experienced yoga teacher before starting to ensure that the practice will be safe.

Dress for class in comfortable, loose-fitting clothes that don't restrict your movements. You may wish to bring your yoga mat, a warm blanket and a cushion for extra comfort during your session.