7 Steps to Practice Yoga Nidra: The Yogic Sleep

What if you could enter a state of complete physical relaxation while your mind remains quietly alert?

That’s the essence of Yoga Nidra, often called the yogic sleep—a deeply restorative meditative practice that can promote healing, reduce anxiety, and even improve sleep in just one session.

Contrary to popular belief, Yoga Nidra is not about sleeping but rather reaching a profound state of conscious awareness. It’s like pressing the reset button for your nervous system.

In this guide, you’ll discover the 7 essential steps to practice Yoga Nidra, understand how it works, and explore practical tips to experience its full benefits—whether you’re a beginner or a seasoned yoga practitioner.

7 Steps to Practice Yoga Nidra :The Yogic Sleep

What is Yoga Nidra?

Yoga Nidra, meaning “yogic sleep,” is a powerful technique rooted in ancient yogic traditions. It guides you into a state between wakefulness and sleep—where your body fully relaxes, but your mind remains aware and focused.

Interesting fact: A 45-minute Yoga Nidra session can be as restorative as 3 hours of deep sleep. That’s why it’s becoming increasingly popular among people dealing with burnout, chronic stress, and insomnia.

Who Can Practice Yoga Nidra?

Anyone can benefit from Yoga Nidra:

Stressed professionals
Overwhelmed parents
Individuals with sleep disorders
Athletes needing recovery
Spiritual seekers looking for inner stillness

It requires no physical flexibility, no prior yoga experience, and no equipment other than a quiet space.

What Can Happen After 30 Days of Practicing Yoga Nidra

Positive Changes	Why It Happens
Deeper, more restful sleep	Regular practice calms the nervous system and reduces insomnia symptoms.
Reduced anxiety and stress levels	Yoga Nidra activates the parasympathetic nervous system, promoting relaxation.
Improved emotional stability	By observing thoughts and emotions without judgment, emotional resilience builds over time.
Enhanced mental clarity and focus	The practice gives your mind regular rest, leading to better cognitive function.
Lower blood pressure and heart rate	Deep relaxation helps regulate autonomic functions linked to cardiovascular health.
Faster recovery from fatigue or burnout	It restores energy by mimicking deep sleep and recharging the body-mind system.
Increased self-awareness and mindfulness	You become more conscious of your inner world, helping with decision-making and self-growth.

Do’s and Don’ts of Practicing Yoga Nidra

Do’s	Don’ts
Choose a quiet, undisturbed space for your practice.	Don’t practice right after a heavy meal.
Use a soft mat or bed and support your body with cushions or blankets.	Don’t force your body to stay still if you’re in pain—adjust as needed.
Set a clear and positive Sankalpa (intention) before you begin.	Don’t skip the Sankalpa—it’s a core element of the practice.
Follow guided audio or instructor-led sessions, especially as a beginner.	Don’t let your mind wander aimlessly—stay gently aware.
Practice regularly (2–3 times a week or more) for deeper benefits.	Don’t treat Yoga Nidra as a one-time fix; consistency matters.
Allow yourself to fully relax without expectations.	Don’t try to control the experience—let go and observe.
Gently return to wakefulness after the session—don’t rush.	Don’t jump up or check your phone immediately after finishing.

7 Steps to Practice Yoga Nidra for Deep Healing

Each Yoga Nidra session typically follows a structured format that gently guides you inward. Here’s a breakdown of the seven core steps to practice it effectively:

1. Find a Quiet Space and Lie Down

Start by choosing a calm, undisturbed space. Use a yoga mat, bed, or even a carpeted floor. Lie on your back in Shavasana (corpse pose) with your arms slightly away from the body and palms facing up. Keep your legs relaxed and slightly apart.

Tip: Use a folded blanket under your head or knees for support. Comfort is key because the body should remain still throughout the session.

2. Set Your Sankalpa (Resolve)

A Sankalpa is a short, positive intention you mentally repeat during the session. This could be something like:

“I am at peace with myself.”
“My body is healing every day.”
“I am confident and calm.”

Did you know? The subconscious mind is most receptive in the Yoga Nidra state. That’s why repeating your Sankalpa during this time can help manifest lasting change.

3. Begin a Body Scan (Rotation of Consciousness)

Your instructor—or a guided recording—will lead you to mentally scan your body by focusing attention on different parts. Usually, it starts with the right hand thumb and moves systematically through the body.

This rotation relaxes the nervous system and induces deep physical stillness.

Myth buster: Many people believe Yoga Nidra is just meditation. In truth, the guided body scan distinguishes it, combining meditation with a full-body somatic experience.

4. Become Aware of Your Breath

Now, gently shift your attention to your natural breathing. You’re not trying to change the breath—just notice the flow of air in and out.

You might be asked to mentally count the breaths or visualize the breath moving through different parts of the body. This deepens the meditative state and disengages the conscious mind.

5. Experience Opposite Sensations

The guide may now prompt you to feel contrasting sensations—hot and cold, heavy and light, pain and pleasure. This step trains the brain to observe experiences without reacting.

Why it matters: This helps balance the autonomic nervous system and reduce emotional reactivity, making it an excellent tool for trauma recovery and stress management.

6. Visualizations and Symbolism

Here, you’ll be led through mental imagery—such as walking in a forest, observing a candle flame, or witnessing floating clouds.

These visualizations engage the subconscious and unlock deep-seated emotions, memories, or healing responses.

Tip: Don’t force anything. Let the images arise naturally and observe them without judgment.

7. Repeat Your Sankalpa and Gently Return

As the session nears completion, you return to your intention (Sankalpa) and repeat it mentally with full awareness and conviction.

Then, gradually bring your awareness back to the physical body. Wiggle your fingers and toes, take a deep breath, and open your eyes when you’re ready.

Note: Stay lying down for a few extra minutes if needed. Let the effects settle in before rushing back into activity.

How Often Should You Practice Yoga Nidra?

For most people, 2–3 sessions per week can bring noticeable benefits like better sleep, less anxiety, and greater emotional resilience. Even once a week can serve as a powerful mental detox.

For deeper healing or chronic stress, daily practice is ideal—just 20–30 minutes is enough.

Common Misconceptions About Yoga Nidra

Myth	Reality
It’s the same as sleep	Yoga Nidra brings conscious awareness into deep relaxation—not unconscious sleep.
You need to be spiritual	Yoga Nidra is secular and rooted in mind-body science. No belief system is required.
It only works with a teacher	While live guidance is great, there are excellent recordings and apps for self-practice.

Final Thoughts

In a world that rarely pauses, Yoga Nidra is a gentle rebellion—a call to rest, reset, and reconnect. By following these seven steps, you’re not just relaxing; you’re entering a powerful state of healing and self-awareness.

Try incorporating it into your evening routine or even during mid-day stress breaks. Over time, you’ll find that a few minutes of Yogic Sleep can help you live a more grounded, vibrant, and peaceful life.

Frequently Asked Questions (FAQs)

Is Yoga Nidra the same as meditation?

Not exactly. While both promote awareness and relaxation, Yoga Nidra guides you through specific stages including body scans and visualizations, taking you to a state between waking and sleeping—often deeper than traditional seated meditation.

Can I fall asleep during Yoga Nidra?

Yes, it can happen—especially in the beginning. However, the goal is to remain consciously aware. With regular practice, you’ll learn to stay in the restful but alert state that defines true Yoga Nidra.

How long should a Yoga Nidra session be?

A typical session lasts between 20 to 45 minutes. Beginners can start with 20-minute guided sessions and gradually increase the duration as they become more comfortable.

Do I need a teacher or guide to practice Yoga Nidra?

While having a teacher is helpful, especially in the beginning, many high-quality guided recordings and apps are available. Once familiar with the steps, you can guide yourself.

What’s the best time to do Yoga Nidra?

The best time is when you can relax without interruption—early morning, before bed, or even during a mid-day break. Evening sessions can improve sleep quality.

Can Yoga Nidra help with insomnia?

Yes. Studies and anecdotal evidence show that regular Yoga Nidra practice can significantly improve sleep patterns, reduce overthinking at night, and promote deep rest.

Is it okay to move during the practice?

Ideally, you should remain still to allow deep relaxation. But if you feel physical discomfort, it’s okay to adjust your position gently and return to stillness.

What should I wear during Yoga Nidra?

Wear comfortable, loose-fitting clothes. The goal is to eliminate distractions, including physical discomfort.

Can Yoga Nidra replace sleep?

It doesn’t replace actual sleep, but a 30–45-minute session can feel as restorative as several hours of rest. It’s an excellent supplement, not a substitute.