What is Yog Nidra

What is Yoga Nidra and its benefits ?

What is Yoga Nidra and its benefits? In Yoga, Nidra means “yogic sleep” or “effortless relaxation”, which is a state between waking and sleeping that can be induced by a guided meditation. Yog Nidra is as old as Yog itself since it is mentioned in the Upanishads. Yoga Nidra is a secret weapon, and it can be as effective for the body as three hours of regular sleep. Yog Nidra is about conscious relaxation, not a conscious effort.

In Yog Nidra, the practitioner follows instructions regarding various kinds of actions while remaining awake and alert. Although practitioners appear to be asleep, the consciousness is actually operating at a deeper level.




If you want to completely relax, you must release the tensions within your body and mind. When we work in big cities, there is a lot of distraction that can also cause our minds to become destabilized. With a Yog Nidra practice, every part of the body is relaxed, dispersing tension and fatigue from the physical body and relieving depression, anxiety, headaches, cravings, and desires. During this process, the entire body system is rejuvenated and energized.

The practice of yog Nidra offers a wide range of health benefits, along with being easy to do.

Benefits of Yog Nidra

So, here is the list of some of the amazing benefits of Yog Nidra that may help improve well-being are as follows:

  • Improve Sleep quality
  • Mindfulness
  • Decrease anxiety and depression
  • Rejuvenates the body
  • Reduces stress
  • Improve concentration and focus
  • Improve memory

Now, discuss how to get these benefits by regular practicing of yog Nidra as follows:

  • Improve Sleep quality

You can improve your sleep quality and schedule by practicing Yog Nidra. It helps you fall asleep sooner, stay asleep longer, and sleep through the night.

  • Being Mindfulness

Being mindful means living in the present moment without thinking about the past or the future. It rejects all past and future thoughts. By Yog Nidra, you’ll enter a sleep-like state and enter a state that will help you integrate mindfulness into your day-to-day life, resulting in improved waking abilities.

  • Decrease anxiety and depression

The symptoms of anxiety and depression disorder include an overactive mind, a constant flow of negative thoughts, and other stresses. Yog Nidra helps reduce anxiety by cultivating a state of mental calmness and deep physical relaxation.

  • Rejuvenates the body

The body goes into deeper states of healing and rejuvenation when practicing Yog Nidra regularly. After a session, you will feel refreshed and energized since you have slept for many hours.

  • Reduces stress

Our daily lives are filled with stress. Some stress is healthy stress while some are not. Unhealthy stress creates physical and mental diseases. So, with regular practice of Yog Nidra can be aware of the subconscious and the hidden issues that are present. Through increased awareness, the issues can be released and let go.

  • Improve concentration and focus

Concentration is the ability to maintain focus on one subject. When we practice Yog Nidra regularly, our minds start to divert less and less. We gain control over them and train them to follow and concentrate.

  • Improve memory

Our ability to be attentive is improved by the practice of Yog Nidra. We also improve our ability to retain information, and our memory is improved.

The best way to reap the benefits of Yog Nidra is to practice regularly. Even if you practice for only a few minutes each day, regular practice will help you gain access to the healing benefits of Yog Nidra. You can feel energized, relaxed, and well-rested by practicing Yog Nidra. It can affect your mood and feelings as well.

In Yog Nidra, the body is calmed and rearranged, so that it is prepared for pranayama and meditation. Yog practices increase the body’s energy levels. Yog Nidra makes it easier to conserve and consolidate this energy and to relax the entire system. So, to maintain a good yog regimen, you need to set aside enough time for Yog Nidra.

How to Perform Yog Nidra

While some yoga studios offer yog Nidra, you can also practice it at home. You simply need a yoga mat or blanket and a bolster or pillow to support your lower back, spine, and head, as well as a blanket or pillow under your knees. The following steps will help you perform Yog Nidra are as follows:

  1. Lie down straight on your back as in Shavasana.
  2. Close your eyes and relax. Take a few deep breaths in and out. Think about relaxing your mind.
  3. Now, take your attention to your right foot and relax that foot for a few seconds.
  4. Then, move your attention up to your right leg to the knee, thigh, and hip. Become mindful of your whole right leg.
  5. Now, do the same with the left leg(steps 3 and 4).
  6. Now, start to observe all areas of the body from down to up.
  7. Pay close attention to the genital area, the abdomen, the navel region, and the chest.
  8. Then, pay attention to the right shoulder, right arm, palms, and fingers on your right hand. Do the same on your left arm, left shoulder, throat, face, and finally the top of your head.
  9. Relax for a few minutes while breathing deeply and observing the sensations in your body.
  10. After slowly becoming aware of your body and surroundings, turn to the right side and continue lying down for a few more minutes.
  11. As the breath flows through the left nostril, rolling over to the right side helps cool the body.
  12. Then, you can slowly sit up, and gradually open your eyes whenever you feel comfortable.



What is the difference between Yog Nidra and meditation?

In some ways, Yog Nidra is like meditation, but it isn’t. Despite some overlaps, there are some key differences as well. You lie down with Yog Nidra, and the goal is to move into a deep, relaxed state of awareness. With meditation, you sit in a state of waking consciousness while focusing on the mind and letting thoughts come and go.

What is the difference between Yog Nidra and Shavasana?

Yog Nidra is a state where you are between sleeping and waking up. It involves total relaxation of the body, while the mind stays alert. Whereas, the Shavasana is a posture in yoga. Shavasana can enable one to experience Yog Nidra, but these are two separate concepts. Yog Nidra does not require Shavasana, and the practice of Shavasana does not guarantee one will experience Yog Nidra.

What is the Purpose of Yog Nidra?

Yog Nidra or Yogic sleep is an ancient technique in which the practitioner enters a deep state of conscious relaxation. It is a way of moving attention from an external to an internal perspective.

Is Yog Nidra good for anxiety?

Yog Nidra has been shown to be more effective in reducing anxiety. Yog Nidra is useful for reducing both cognitive and physiological signs of anxiety.

Is Yog Nidra good for sleep?

Yes, when regularly practiced, Yog Nidra offers a number of benefits. One of the most important benefits is better sleeping habits; you will experience deeper and more restful sleep with yogic sleep. Additionally, chronic insomnia and other sleep-related problems would improve.

Can you do Yog Nidra in bed?

Yes, you can do Yog Nidra in bed also. Yog Nidra and other meditation methods are proven methods for reducing sympathetic nerve activity. Practicing Yog Nidra at any time of day will positively impact your sleep at night.

Is Yog Nidra equivalent to sleep?

Yes, Yog Nidra is equivalent to sleep. A 30-minute Yog Nidra practice is equal to 3-4 hours of sleep. The benefits of Yog Nidra can be experienced immediately, such as stress reduction and deep rest. Following a practice, you should feel relaxed and rejuvenated.

Is Yog Nidra scientifically proven?

Yes, Yog Nidra is scientifically proven to lower stress while also providing many other health benefits.

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