What is Yoga Nidra sleep? and It’s benefits.


In today’s modern life, no one has fully control on his/her mind, body or soul. It is happening because of stressful life and not giving fully rest to our body or or due to partial rest. There is big role of Yoga nidra sleep in today’s life.

How Yoga Nidra Sleep Helps to Rest our Body, Mind and Soul?

Yoga nidra is just like a ‘Chetan Nidra’ or conscious sleeping. Chetan and Nidra are both Sanskrit words, ‘Chetan’ means consciousness and ‘Nidra’ means sleep.

A Yogi enjoys this kind of sleep, known as ‘Chetan Nidra. Sleep contains two elements, ‘Rest’ and ‘unconsciousness’, but in Yoga Nidra one has full consciousness and enjoys complete rest.

Yoga nidra sleep is resting deep to our body, mind and soul without any kind of dreams. Though we meet a lot of people in a day, they might be our relative, friends, tradesman but never meet to our self. Yoga nidra and meditation are two parts of a coin and both helps to connect our internal senses to each other.

What are The Benefits of Yoga Nidra?

  • Yoga Nidra plays an important role in removing tension.
  • It gives happiness and freedom from tension.
  • It revives freshness, vivacity, and energy in a person that cannot be possibly attained in the ordinary sleep. These benefits can be derived only from deep sleep. But in Yoga Nidra the mind is restored to unique peace and joy. The body becomes as light as a flower and completely relaxed.
  • While Yoga Nidra sleep augments our knowledge, ordinary sleep makes us dull and stupid.
  • The deformities caused in our body in the wakeful state, get healed up in lesser time than those of in the sleeping state.
  • It can be well proved by the fact that the practitioners of Yoga Nidra sleep who usually refrain from the usual quota of idle sleep and who utilize their time more in the practice of Yoga Nidra, feel more relaxed, energetic, live and vivified.
  • Yoga Nidra has proved to be most effective in curing tension, heart disease, high blood pressure, and other mental diseases.
  • It coordinates all the systems in the body. As a result their normal function is sufficiently improved.
  • Fatigue of the body is removed.
  • Visualizing the body internally. The mind is drawn inward.
  • Finally yoga nidra sleep is also helpful in the purification of (chitt) consciousness to some extent

Be careful While Doing Yoga Nidra

A lay man cannot attain this state of tranquility. The reason is obvious. The very moment sleep dawns, dreams state starts. Even after six or eight hours sleep one feels broken and fatigued.

In the dream state the entire nervous system as well as fluctuations of mind continue to be activated. Even though the body lies on the bed in a static condition, the mind is neither stable nor peaceful. The greatest benefit of Yoga Nidra sleep is that it restores both our body and mind to complete peace and restfulness.

Important Points Before Starting Yoga Nidra

The Sadhak (practitioner) should know it clearly that real rest is enjoyed when our mind is restored to a peaceful state. For example, our mind is a bundle of thoughts, whenever we are confronted by crisis or an incident of extreme joy or sorrow, we cannot get a wink of sleep. Hence our mind when at rest is actually the source of sleep and rest and not the body. It is, therefore, essential that Yoga Nidra should be made and important part of our daily life.

Do not sleep while practicing Yoga Nidra. Sleep will deprive of its benefits.

 Every joint and organ of the body has to be relaxed. By stabilizing the internal gaze at a particular portion of the body.

What is Yoga Nidra Technbique

Yoga Nidra sleep is a long process of calmness and concentration. Here are 5 stages to start yoga nidra sleep.

1 Resting in Shavasana.

The technique of Shavasana  is Lie on the back Relax the completely. Close the eyes gently. Normalize the breath. Thereafter breathe a little deeply six or seven times.

Yoga Nidra
Yoga Nidra

2 Mental Observation.

Start observing the body with the mind’s eye, just as a standing person observes another person lying down on the floor.

Now direct the mind’s gaze at the toes of the right foot. Thereafter look at the second finger, the third, the fourth and the fifth finger of the same foot. Then look at the sole of the foot, the upper part, the calf of the leg the thigh, and the buttock.

Similarly, turn the mind’s eye on the left foot and start looking from the left toe to the buttock limb after limb exactly in the same manner.

Now look at the naval the centre of the Saman Pran. Look at the internal parts of the abdomen, the right lung the left lung, the palpitating heart, the right side of the waist, the left side and look at the spine from the lower to the upper end.

Look at the right thumb, the second, the third, the fourth and the fifth finger, the upper part of the palm, the wrist, the front arm, elbow, the upper part of the arm, the shoulder. Similarly look at the left arm from the left thumb to the shoulder likewise.

Now look at the throat, chin, teeth, tongue the hole of the right nostril and that of the left nostril, right ear, left ear, right eye, left eye, right brows, left brows, the space between the eye-brows and the crown of the head.

Likewise while internally see each and every part of the body from top to toe and continue relaxing each limb at the same time concentrating on each relaxed part of the body.

3. Meditation Part.

Feel the heaviness in the bones, flesh, veins and skin. This is an element of Earth in the body. There is no difference between the clay bones, flesh, etc within the body and the clay of the outer earth. Meditate on this for some time and feel the smell of Earth.

Meditate on the blood flowing through the internal veins and arteries,. This is the element of Water in our body. It flows through each and every cell from the toe to the crown of the head.

Basically there is no difference between the water and the water outside. Meditate on this element in the form of cool flowing fluid and in the taste of the tongue.

Now meditate on that warmth which pervades all our nerves and Nadis. This is element of Five in our body. It is felt in our body just by a touch of hand. Fire within and fire outside are the same. Its quality is beauty. See with mind’s eye this beauty.

Now reflect on in-coming and out-going breath that flows continuously in this body in the form of Pran. This is known as the element of Vayu or Air. There is basically no difference between the air within and the air outside. Now meditate on this all-pervasiveness of this element.

Finally, fix the mind’s eye on the element of Akash (Ether). At empty space is Akash. All the empty spaces of our body are filled with the element of Akash. There is hardly any organ of the body without the Akash element. Observe it mentally.

There is basically no difference between the inner Akash and the outer Akash. Its basic nature is Sound. Meditate on its all pensiveness and try to hear its mystic sound.

4. The Super Element.

Now there is an Element which includes all the five elements and from which all the five elements emanate:

While all the other five elements are ephemeral in nature, it is ever permanent. This Element is called Chetna (conscience) Prakash. Gyan is complete in itself. All our activities both within the body and outside world are illumined by His Light.

He lives in all and all live by Him, This is our real Swarup. i.e. our real essence. Try to stay in this very state of Divinity for some time. The longer the duration of meditation in this super –conscious state, the more beneficial will it be.

5. Meditation on Breath in Process

Concentrate the mind on the breath. Make the breath more deep. Draw the breath from the foot to the crown of the head and do it vice-versa.

Look at and meditate on the upward and downward movement of this breathing process and repeat the process 6 or  7 times. It may be noted even though the breath may be deep but there may not be stiffness at any point. ‘Now chant’ ‘OM’ mantra slowly and melodiously three times. Open the eyes slowly and while fondling the face and body with the hand, be seated on the asana.

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