Yoga nidra, often translated as “yogic sleep”, is a guided practice of deep rest done lying down. You stay awake while a teacher’s voice, or a recording, leads your attention slowly through the body and the breath. Many people use it to unwind, or as a way to rest when sleep is hard to come by.
How it differs from sleep
In yoga nidra you aim to stay gently aware while your body becomes very relaxed. If you do drift off, that is fine; simply begin again another time.
A simple 15-minute practice at home
- Get comfortable. Lie on your back on a mat or bed with a pillow under your knees. Cover yourself with a light blanket, as the body cools as it relaxes.
- Set an intention. Some people choose a short, positive phrase to return to, such as “I am at ease”.
- Move through the body. Follow our guided body scan with spoken guidance turned on, slowly and without moving.
- Rest with the breath. Count ten slow breaths backwards, from ten to one.
- Come back slowly. Wiggle your fingers and toes, roll onto your side and sit up when you are ready.
Make it more relaxing
- Play soft calm sounds, such as rain or ocean, with the sleep timer on.
- Practise at the same time each day, for example after work or before bed.
What yoga nidra is
Yoga nidra, sometimes called yogic sleep, is a guided practice done lying down. You stay awake while your body rests deeply. A typical session moves through settling, setting an intention, a journey of attention around the body, awareness of the breath, and a slow return.
The stages in more detail
- Settling: lie down, cover yourself with a blanket and let the body be still.
- Intention: choose a short, positive phrase, such as “I am at ease”.
- Body rotation: attention moves quickly from one part of the body to the next.
- Breath: you notice or count the breath.
- Sensations: some practices invite you to notice opposites, such as heaviness and lightness.
- Return: you repeat your intention, then slowly move and sit up.
Getting comfortable
- Place a pillow under your head and a rolled blanket under your knees.
- Keep warm, as the body cools when it rests.
- Cover your eyes with a soft cloth if the room is bright.
Common questions
What if I fall asleep?
That is common, especially at first. Your body may need the rest. With practice, many people stay aware for longer.
How is it different from a body scan?
They are similar. Yoga nidra usually moves through the body more quickly and includes an intention and other stages.
Can I use it to fall asleep at night?
Yes. Many people use it in bed. Try sleep mode for a guided wind-down.
Key points
- Lie down, stay warm and follow the guidance.
- Set a short, positive intention.
- Falling asleep is okay; the practice deepens over time.
General wellbeing information, not medical advice. If you have a health condition, are pregnant or feel unwell, talk to a qualified professional.
