Yoga Nidra: A Journey to Deep Relaxation and Beyond
Updated: Aug 20
Is Yoga Nidra a Powerful Tool for Deep Relaxation? Yes!
But it is much, much more than this.
What is Yoga Nidra?
Yoga Nidra is a very similar to a guided meditative practice.
It was a tantra practice, modernised by Swami Satyananda for modern life to enable all people to reap the benefits. The practice is referred to as pratyahara, sensory withdrawal. It is designed to take you through various stages of sensory withdrawal into deep states of relaxation. Through this safe and nurturing journey, the subconscious and unconscious mind can release physical, mental, and emotional tensions, allowing your body to achieve a deep and rejuvenating reset.
The Science Behind Yoga Nidra
During a Yoga Nidra session, your brain transitions through alpha, theta, and often delta brainwave states. The aim is to elongate the time spent in the theta state—a state of deep relaxation where emotional processing occurs, creativity is enhanced, and profound calmness is experienced. This hypnagogic (or "hypnayogic") state, which is between wakefulness and sleep, is where impressions (Samskaras) are released.
The Practice of Yoga Nidra
Yoga Nidra is a simple practice based on a deep understanding of somatic sensory relaxation.
The Essential Stages of a Yoga Nidra Practice
Yoga Nidra is a structured practice developed to work with the somatosensory cortex, enabling the most effective relaxation outcomes. It is taking us into Pratyahara - the state of disconnection of the mind from the senses, enabling us to witness our inner world of memories, visual or auditory impressions, emotions, dreams - finding that 'daydreaming' state.
The practice comprises of four essential stages:
SETTLING - INTERNALISATION - Bringing awareness inward, preparing the mind for relaxation and developing a ‘witness’ awareness.
ROTATION OF AWARENESS - Systematically moving awareness through different parts of the body. relative to the homunculus (or hermunculus) aiding in deep relaxation
BREATH AWARENESS - More relaxation is achieved by focusing on the breath, calming the nervous system, further developing ‘witness’ awareness
and activating subtler energies at the cellular level.
EXTERNALISATION - The gentle process of gradually bringing conscious awareness back to the external environment.
If these stages are not included in a session, you have experienced a guided meditation not the systematic practice that induces the state of dynamic sleep; Yoga Nidra.
Additionally, four supplementary stages can be integrated to deepen relaxation, develop intentions, manifest desires, and deepen your emotional processing. These additional stages include:
Intent Setting - Sankalpa (included twice for seeding into the sub-conscious)
Creation of sensations
Visualisations
These stages help release unconscious tensions, activate visualisations, and facilitate the symbolic release of past impressions.
Benefits of Yoga Nidra:
Release of emotional, mental, and physical tensions
Enhanced relaxation and well-being
Improved ability to manifest desires and intentions
Deep processing and release of emotions
Access to insights from the superconscious mind (turiya) for regular practitioners and spiritual seekers
Depending on the practice format, whether a 4-stage or 8-stage session, Yoga Nidra offers profound benefits for both relaxation and personal growth.
Who Can Benefit From Yoga Nidra?
Everyone.
It is a beneficial practice for all ages and abilities. If you're looking for relaxation, seeking stress reduction, emotional regulation, creativity enhancement, or mental and physical performance enhancement, cognitive enhancement and healing, or on a spiritual quest; a regular practice of Yoga Nidra will positively impact all aspects of your life and health.
Yoga Nidra and Neuroscience
Yoga Nidra is the fundamental practice that underpins other techniques like iRest and NSDR (Non-Sleep Deep Rest). Below is a simple comparison of these practices:
Yoga Nidra
iRest
NSDR
Origins
Ancient yogic practice, modernised from a tantric practice to the current form by Satyananda Saraswati
Developed by Dr. Richard Miller, based on Yoga Nidra
Coined by Dr. Andrew Huberman
Philosophy
Pratyahara, guided relaxation, subconscious release
Integrates Yoga Nidra with modern psychology
Neuroscience-based relaxation
Technique
Body scan, breath awareness, opposites, visualisation, sankalpa. 15 min - 90 min practices
Similar to Yoga Nidra with an emphasis on psychology. 15 min - 90 min practices
Body scan, breath awareness. 10 min -20 min practices
Goals
Deep relaxation, mental clarity, revitalisation, emotional processing, healing trauma
Healing trauma, emotional healing and developing emotional resilience
Deep rest, cognitive performance
Benefits
Stress reduction, personal growth, system revitalisation, supported by neuroscience research
Reducing PTSD, anxiety, depression
Rejuvenation, improved focus
Yoga, brain wellness and the glymphatic system - an overview: https://www.thehealingresolve.com/blog/how-yoga-enhances-the-glymphatic-and-lymphatic-system-to-clear-potentially-neurotoxic-waste-and-thereby-help-steady-the-fluctuations-of-the-mind
WHY DO I LOVE YOGA NIDRA?
I believe Yoga Nidra to be the single most powerful tool anyone can practice to shift into a natural state of calm, peace, contentment, and creativity. Not only this, it has the capacity to develop your self-awareness, release emotional associations to past circumstances and more. With regular practice, Yoga Nidra offers limitless benefits for the self. If we can all reach our natural state of inner peace and self-love more often then that is when we start to impact the space and energy around us. Yoga Nidra offers us this.
If you are experiencing mental tensions, emotional overwhelm, or physical discomfort, Yoga Nidra helps your body tap into its inner superpowers, achieving deep relaxation, releasing outdated narratives, processing emotions, and attaining profound physical rest. If sleep issues are impacting your life a guided Yoga Nidra journey offers the equivalent of 4 hours of deep sleep in one 30-minute session. Even if you feel content with your current world and life, Yoga Nidra inspires and taps into your creativity, providing opportunities for visualisation and manifestation of your desires.
An authentic lineage connection enriches my Yoga Nidra teachings. I had the privilege of learning directly from Swami Karma Karuna, who trained extensively with Swami Satyananda, the creator of modern Yoga Nidra.
Living at Swami Karma Karuna's retreat for eight months provided me with an immersive experience where I absorbed many teachings, both consciously and subconsciously. This unique training has allowed me to bring the genuine essence of Yoga Nidra to my students. Through these teachings, I offer the traditional Yoga Nidra practice that transitions the mind through various brain wave states. This practice is deeply rooted in wisdom, research, and dedication. I feel acutely the responsibility of my gained knowledge and am passionate about sharing these transformative teachings with others.
Experience the upcoming Yoga Nidra Journey
Embark on a transformative journey with Yoga Nidra. The sessions not only deepen your relaxation but also provide numerous physical, mental, and emotional benefits. Whether you're seeking profound spiritual growth, stress relief, enhanced creativity, improved sleep and overall wellness, Yoga Nidra offers a unique and powerful path.
Are you ready to enhance your life through the deep, healing practice of Yoga Nidra? Join for an in-person journey and experience this time-honored method of deep relaxation.
BOOK ONLINE:
YOGA NIDRA JOURNEY
FURTHER READINGS AND RESEARCH
Inspiration Is the Major Regulator of Human CSF Flow https://www.jneurosci.org/content/35/6/2485 Impact of long term Yoga practice on sleep quality and quality of life in the elderly https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3667430/