Yoga Nidrā

Meaning

Yoga Nidrā (योग निद्रा) literally means “yogic sleep” — but it is not ordinary sleep. It is a state of consciousness between waking and sleeping, where the body sleeps but the mind remains awake and lucid. Nidrā means sleep; yoga nidrā is conscious sleep.

The texts describe three ordinary states: waking (jāgrat), dreaming (svapna) and deep sleep (suṣupti). Yoga nidrā touches the fourth state: turīya — pure consciousness that transcends the three.

Foundation

The Yoga Sūtras (1.38) mention:

“Svapna-nidrā-jñānālambanaṃ vā” “Or [the mind stabilizes] based on knowledge derived from dream or deep sleep.”

This reference suggests that sleep states contain useful knowledge for yoga.

The Māṇḍūkya Upaniṣad analyzes the four states of consciousness (AUM and turīya), providing the philosophical framework for understanding yoga nidrā as a doorway to turīya.

The modern practice was systematized by Swami Satyananda Saraswati (Bihar School) in the 1960s, based on tantric nyāsa techniques (placement of mantras on the body) and ancestral pratyāhāra practices.

Structure of the practice

Yoga nidrā is always a guided practice. The instructor leads verbally while the practitioner remains motionless, preferably in śavāsana. A typical session includes:

1. Preparation

• Posture: śavāsana (corpse pose)
• Body completely still throughout practice
• Eyes closed
• Instruction not to move, not to fall asleep, just follow the voice

2. Saṅkalpa (resolution)

• A short, positive phrase, in present tense
• Planted at the beginning when the mind is receptive
• Repeated at the end
• Examples: “I am at peace”, “My will strengthens”, “I awaken my potential”

3. Rotation of consciousness

• Attention systematically travels through the entire body
• Specific order: right thumb, index, etc., going up the arm, crossing to the left, then torso, legs, face
• Without moving the body — only awareness
• This technique derives from tantric nyāsa

4. Breath awareness

• Observation of natural flow
• Counting backwards (27 to 1, or 54 to 1)
• Deepens relaxation

5. Opposite sensations

• Evocation of opposite pairs: heavy/light, cold/heat, pain/pleasure
• Harmonizes the polarities of the mind
• Develops equanimity

6. Visualization

• Rapid guided images
• May be symbolic (temple, mountain, ocean)
• Access the unconscious through archetypes

7. Saṅkalpa (repetition)

• The initial resolution is repeated
• The mind is now more receptive
• The seed is planted deeper

8. Return

• Gradual awareness of body
• Gentle movements
• Complete return before opening eyes

Effects

Physiological level:

• Reduction of cortisol and stress hormones
• Activation of parasympathetic nervous system
• Theta brain waves (deep relaxation)
• One hour of yoga nidrā equals several hours of ordinary sleep (according to tradition)

Psychological level:

• Release of accumulated tensions
• Access to unconscious for processing
• Reduction of anxiety, insomnia, PTSD (modern studies)
• Saṅkalpa works as deep auto-suggestion

Spiritual level:

• Development of pratyāhāra
• Experience of the witness (sākṣī)
• Preparation for dhyāna
• Access to expanded states of consciousness

Important notes

⚠️ This practice requires guidance

Yoga nidrā must be learned with a qualified instructor or using recordings from authorized teachers. It is not a technique to improvise. Reasons:

1. The practitioner is in a vulnerable state
2. The order and tempo of instructions is crucial
3. Visualization content must be appropriate
4. Return must be gradual and complete

Precautions:

• Do not practice while driving or in situations requiring alertness
• If intense emotions arise, allow them to pass
• Not recommended in acute psychotic states
• Saṅkalpa must always be positive, never negative

Resources

The Bihar School of Yoga has published extensive material on yoga nidrā, including recordings by Swami Satyananda. These are authoritative references for practice.

This page offers theoretical context; actual practice requires guided audio by a competent instructor.