What is Yoga Nidra?
Nidra means sleep. Yoga Nidra is a systematic way of relaxing the body and mind while staying aware, a kind of conscious rest. Swami Satyananda Saraswati of the Bihar School of Yoga developed and popularised the modern method in the mid-20th century, drawing on older tantric and yogic practices. Today there are many versions, including iRest, used in some hospital and military programs.
Unlike seated meditation, you lie down and simply follow instructions, which makes it one of the easiest practices for beginners, older adults and people with limited mobility.
The stages of a Yoga Nidra session
- SettlingLie in Shavasana, get comfortable and agree with yourself to stay still and awake.
- Sankalpa (intention)Repeat a short, positive resolve three times, such as "I am calm and healthy."
- Rotation of awarenessAttention moves quickly around the body, part by part, as each is named.
- Breath awarenessWatching or counting the natural breath.
- Opposite sensationsImagining heaviness and lightness, warmth and coolness.
- VisualisationSimple images, such as a sunrise, a temple or a river.
- Sankalpa againRepeating the same resolve.
- ReturningSlowly becoming aware of the room, moving the fingers and toes, then sitting up.
A 20-minute Yoga Nidra script
Record this in your own voice, reading slowly, or ask someone to read it to you. Leave pauses where marked.
| Minutes | What to say |
|---|---|
| 0 to 2 | "Lie on your back, arms by your sides, palms up. Let the feet fall apart. Close your eyes. Take a long breath in... and a slow breath out. Say to yourself: I will stay awake and aware." |
| 2 to 3 | "Choose a short, positive resolve. Repeat it silently three times." |
| 3 to 9 | "Bring your awareness to the right hand thumb... index finger... middle finger... ring finger... little finger... palm... back of the hand... wrist... forearm... elbow... upper arm... shoulder... right side of the chest... waist... hip... thigh... knee... shin... ankle... heel... sole... toes." Repeat for the left side, then: "the back of the head... the back... the buttocks... the forehead... eyebrows... eyes... nose... cheeks... lips... chin... throat... chest... belly... the whole body." |
| 9 to 12 | "Notice the natural breath. Count backwards with each breath, from 27 to 1: breathing in 27, breathing out 27... If you lose count, start again." |
| 12 to 14 | "Feel the body becoming heavy, sinking into the floor... Now feel it light, as if floating... Feel warmth, as if lying in the sun... Now coolness, like a breeze." |
| 14 to 17 | "See a sunrise over a calm river... a lamp burning steadily... a quiet garden... Let each image come and go." |
| 17 to 18 | "Repeat your resolve three times, with feeling." |
| 18 to 20 | "Become aware of the breath... the body on the floor... the sounds in the room. Move your fingers and toes. Roll to your right side, and slowly sit up when you are ready." |
If you fall asleep, that is fine, especially at bedtime. Over time, try to stay aware through the whole practice.
When to practise
- At bedtime, lying in bed, to help you fall asleep. See yoga for better sleep.
- In the afternoon, as a 15 to 20-minute rest instead of a long nap.
- After a yoga session, as an extended Shavasana.
- On stressful days, when you feel too restless for seated meditation.
What the research shows
A 2023 integrative review by Musto and Hazard Vallerand looked at 29 studies of Yoga Nidra, including 12 randomised trials. Most found benefits for stress, mood, well-being and sleep, but the studies varied widely in who took part and how often they practised, and many were small. The authors called for larger, better-designed trials.
In short: Yoga Nidra is a promising, very low-risk relaxation practice, but it is not a treatment for diagnosed insomnia, anxiety or depression on its own.
Safety
- It is gentle and safe for most people.
- In later pregnancy, lie on your left side with pillows rather than flat on your back.
- With back pain, place a pillow under your knees.
- Some people with trauma or severe anxiety find inward-focused practices bring up difficult feelings. Keep your eyes open, shorten the practice, or work with a trained teacher or therapist. Tele-MANAS offers free support on 14416.
Yoga Nidra: common questions
What is Yoga Nidra?
A guided relaxation done lying down, in which you stay aware while attention moves through the body, breath and simple images. It is often called yogic sleep.
Is Yoga Nidra the same as sleeping?
No. The aim is to stay aware while deeply relaxed. Many people do fall asleep at first, which is fine at bedtime.
How long is a Yoga Nidra session?
Usually 10 to 30 minutes. Twenty minutes is a good length.
Can Yoga Nidra help with sleep?
Many people find it helps them fall asleep, and studies suggest benefits for sleep and stress. Long-term insomnia still needs a doctor's advice.
What is a sankalpa?
A short, positive intention repeated at the start and end of Yoga Nidra, such as "I am calm and healthy."
Who started Yoga Nidra?
Swami Satyananda Saraswati of the Bihar School of Yoga developed and popularised the modern method, based on older traditional practices.
Can beginners do Yoga Nidra?
Yes. It needs no flexibility or experience. You simply lie down and follow the instructions.
Sources
Last updated 24 October 2026. This guide is for general education and is not medical advice.