HomeChampion's TrainingFitness Secrets & TipsExploring the Transformative Power of Yoga Nidra and its Step-by-Step Process: Unlocking...
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Exploring the Transformative Power of Yoga Nidra and its Step-by-Step Process: Unlocking Inner Peace

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Amidst the chaos of modern life, Yoga Nidra stands as a haven for tranquility seekers. It’s this old trick that helps us chill out and stay aware, giving us a break from all the rush. Let’s take a peek into the world of Yoga Nidra together—find out how this cool thing brings peace right into the middle of our busy lives.

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Yoga Nidra, an ancient relaxation art rooted in yoga’s wisdom, acts as your guide through different levels of awareness, leading to a state of pure bliss and balance. As you delve into the depths of your inner world, you’ll uncover your true potential, unveiling a wellspring of inspiration and self-discovery.

Amidst the vast array of yoga and meditation practices, Yoga Nidra shines as a hidden treasure. Its popularity soars as more people experience its incredible perks, from stress relief and anxiety reduction to healing chronic pain and boosting sleep quality.

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Curious about this yogic snooze thing? Well, hold on tight! This blog is your ticket to understanding how it works and how you can do it too.

What is Yoga Nidra?

Yoga Nidra | KreedOn
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Yoga Nidra, or yogic sleep, is a relaxation method that can be adapted to different levels according to tradition and our abilities. It is a captivating practice that can lead us from deep states of self-inquiry to the practice of Tantric Tibetan dream yoga through lucid dreaming.

For the purpose of this article, we will explore the modern Yoga Nidra style created by Swami Satyananda Saraswati. The Indian Sanyasi defined it as “a systematic way of achieving complete physical, mental, and emotional relaxation”. The term consists of two Sanskrit words: yoga meaning ‘union’, and nidra meaning ‘sleep’. However, Yoga Nidra is very different from normal sleep. As we follow the guidance, the body and mind gradually let go of tension. We become very calm and relaxed. Even though it seems like we are sleeping, we stay awake and aware.

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In this state of true relaxation, our consciousness operates at a deeper level. We can access the subconscious and unconscious parts of the mind. That is why Yoga Nidra is often called “psychic sleep.” It has the potential to take us to higher levels of awareness.

Benefits of Yoga Nidra

Yoga Nidra transcends mere physical postures commonly associated with yoga. Its impact goes well beyond a typical nap or conventional relaxation method. Demonstrating a profound influence on both the body and mind, this practice initiates a cascade of positive transformations across various facets of our being. 

Stress Reduction

Stress Reduction by Yoga Nidra | KreedOn
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Yoga Nidra helps alleviate stress by inducing deep relaxation, calming the nervous system, and promoting a sense of tranquility.

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Enhanced Sleep Quality

Enhanced Sleep Quality | KreedOn
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Regular practice of Yoga Nidra can improve sleep patterns and aid in combating insomnia or other sleep-related issues.

Anxiety Relief

Anxiety relief - Yoga Nidra | KreedOn
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It assists in reducing anxiety levels by calming the mind and allowing practitioners to manage and release anxious thoughts.

Improved Emotional Health

Emotional Health – Yoga Nidra | KreedOn
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This practice aids in emotional regulation, fostering a more balanced and resilient emotional state.

Enhanced Concentration and Focus

 Concentration And Focus | KreedOn
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Yoga Nidra helps enhance mental clarity, improving concentration and the ability to focus on tasks.

Boosted Creativity and Inspiration

Creativity | KreedOn
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By accessing deeper levels of consciousness, practitioners often experience increased creativity and inspiration.

Physical Relaxation

Relaxation | KreedOn
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It relaxes the body deeply, releasing muscle tension and promoting overall physical relaxation.

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Healing and Restoration

Yoga Nidra | KreedOn
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It can facilitate the healing process, supporting the body’s natural ability to rejuvenate and restore itself.

Enhanced Self-Awareness

Self-Awareness | KreedOn
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Yoga Nidra encourages introspection and self-reflection, aiding in understanding oneself better and promoting personal growth.

These benefits contribute to an overall sense of well-being and can positively impact various aspects of life when practiced regularly.

How to Practice Yoga Nidra

Yoga Nidra Stages | KreedOn
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Various approaches exist for practicing Yoga Nidra, and here we’ll delve into the well-known method crafted by Swami Satyananda. Step-by-step guidance through this technique will be provided in this article.

The systematic process of Yoga Nidra aims to alleviate both physical and mental tension. Hence, it’s typically pursued under the guidance of a teacher or through an audio recording, allowing individuals to release stress from body and mind.

Step-1: Preparation

Setting the stage through the preparation phase in Yoga Nidra is crucial as it establishes the foundation for a profound relaxation experience. 

By encouraging practitioners to lie down in the Savasana or ‘corpse pose’ and offering various prop options such as a bolster for back support, a soft pillow for the head, a blanket for warmth, or a blindfold to minimize external stimuli, this initial step prioritizes physical comfort. These elements aim to create an optimal environment for the ensuing practice, allowing participants to immerse themselves fully in the journey of releasing tension and achieving deep relaxation.

Step-2: Sankalpa 

Step 2 of Yoga Nidra introduces Sankalpa, signifying a resolve or resolution. Craft a concise, positive statement in simple language and silently recite it three times. For a deeper comprehension of Sankalpas and their selection process, we highly recommend exploring a dedicated resource focusing on this pivotal stage.

Given the receptive state of the mind during Yoga Nidra, the Sankalpa serves as a potent instrument for reshaping life’s direction. With each repetition, the resolve gains strength, necessitating consistency across Yoga Nidra sessions until it manifests into reality.

Step-3: Rotation of consciousness

In this phase, guide your mental awareness through different body parts while internally echoing their names, synchronized with the instructor’s voice. Visualize these parts in your mind’s eye, known as Chidakasha, without intense concentration, allowing your mind to drift naturally from one point to another.

This rotation of consciousness serves a dual purpose: relaxing each body part and simultaneously easing the neural pathways in the brain associated with them. Despite feeling drowsy, maintain your focus without slipping into actual sleep. Should you momentarily doze off, resume by following the guidance provided.

If a deep slumber occurs, don’t fret; there’s always the next opportunity. Even if you doze during Yoga Nidra, it can still yield some beneficial effects, although sleep isn’t its primary aim.

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Step-4: Awareness of the breath

Following the rotation of consciousness, shift your attention to your breath. Engage in observing the natural rhythm without attempting to alter it; focus on the movement of your navel. As you breathe in, notice the rise and expansion of the navel; as you exhale, observe its gentle contraction.

Begin counting these rhythmic movements of the navel, starting from 27 and decrementing with each breath cycle. This seemingly simple task might prove challenging without drifting into thoughts or dozing off, but it’s a common experience. If you lose track of your count, simply begin anew, restarting the count.

Step-5: Feelings and Sensations

During this phase, delve into diverse sensations, embracing both intense physical and emotional experiences, and gradually release them. Typically, this exploration involves contrasting pairs, like warmth and chill, the weightiness and buoyancy of sensations, or the dichotomy between discomfort and delight.

The intention behind this practice is to synchronize the opposing hemispheres of the brain. By revisiting and releasing these intense sensations, emotional tension is believed to ease, fostering a state of tranquility and relaxation akin to the verge of slumber by the end of this phase.

Step-6: Visualization

In this phase, you engage in the visualization of various images prompted by the instructor, envisioning diverse scenes like constellations in the night sky, crashing waves along a shore, a flickering candle, an expansive desert, and the radiant full moon.

This practice of visualization purportedly aims to alleviate mental strain while nurturing self-awareness. Typically concluding with an image designed to evoke inner serenity and calmness, this leaves the mind open to positive affirmations and suggestions.

Step-7: Sankalpa

Following the visualization, your mind enters a deeply relaxed and receptive state. In this phase, re engage with your resolve, mentally reciting your Sankalpa three times, with complete mindfulness and purposeful intention.

Step-8: Externalization 

As the yogic sleep nears its conclusion, gently bring your awareness back from its internal retreat to the external world. Take ample time, avoiding haste in this gradual process of reconnection.

Commence by reawakening your consciousness to your physical form, acknowledging your breath, and embracing the serene inner silence. Next, shift your focus to the environment, maintaining closed eyes while attuning to the surrounding sounds. When you feel prepared, gently stir your body to fully awaken.


Unlocking its myriad benefits, Yoga Nidra can be seamlessly woven into your daily routine, be it at home, work, or even on the move.

Initiate your mornings with a 10–15-minute Yoga Nidra practice. This gentle ritual aids in unwinding both body and mind, setting a positive tone for the day ahead.

Consider joining our Awake and Restore class in our Online Studio. This session offers invigorating movements to alleviate stress and stiffness, paving the way for a brief yet revitalizing yogic sleep experience.

Yoga Nidra presents a structured pathway towards relaxation and inner rejuvenation. By diligently following its step-by-step approach, individuals can tap into its potential to alleviate stress, enhance mental clarity, and promote overall well-being. Through regular practice and commitment to its techniques, one can navigate the realms of tranquility and unlock the immense benefits of this ancient practice.

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Frequently Asked Questions (FAQs)

How does Yoga Nidra work? 

Yoga Nidra involves a sequence of steps, including intention setting, breath awareness, body scanning, visualization, and revisiting the intention. Practitioners lie down comfortably and listen to guided instructions, aiming to stay relaxed and aware without drifting off or losing concentration.

What are the benefits of Yoga Nidra? 

Yoga Nidra offers a range of advantages for the practitioner’s physical, mental, and emotional well-being. These include stress and anxiety reduction, improved sleep, enhanced memory and focus, accelerated healing, fostering positive emotions and attitudes, and accessing deeper levels of consciousness and creativity.

How long is a Yoga Nidra session?

The duration of a Yoga Nidra session is flexible and can vary based on factors like the instructor, script, and practitioner’s preference. Sessions typically range from 15 minutes to an hour, with an average of 30 minutes. It is important to customize the length to align with the practitioner’s goals, experience, and comfort level.

Can Yoga Nidra replace sleep? 

Yoga Nidra and sleep serve different purposes and cannot be interchanged. Sleep is necessary for rest and rejuvenation, while Yoga Nidra enhances sleep quality. Although Yoga Nidra aids in falling asleep faster, deepening sleep, and waking up refreshed, it does not replace the need for sleep.

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