How to Practice Yoga Nidra - Yoga Practice Blog

How to Practice Yoga Nidra

how to practice yoga nidra

By Amruta Kulkarni, CYT 500

A person may have the desire to restore balance, alignment, and an ultimate sense of well-being by learning how to practice Yoga Nidra. Yoga Nidra is the modern concept of the ancient, more traditional practices that have evolved through time into a very interesting, slightly different, slightly newer state of the art. Essentially it is the practice of sleeping in a waking state. In this state, one can internally shift and realign the nervous system, the spine, the emotions, and the mind. It is a time when great negativity can be released in order to create the desired healing effect from the practice of Yoga.


Various Methods

There are various ways to attain this state of sleeping that become very personal experiences and preferences for the practitioner. However, there are several relaxing asanas and various ways to attain quiet for the sleeping-waking state. Quiet may be defined as the time when mind chatter ceases. A true sense of quiet can be difficult for certain people to discover. Others can find that quiet, still, place within very easily.


Yoga Poses

When you settle into your yoga Nidra practice, there are a few different poses you can choose from. The most important thing is that you are comfortable and can remain still for the duration of the practice. If you have any pain in your body, it’s best to choose a position that doesn’t aggravate it. Here are a few position options to choose from:

1. Lie on your back with your legs extended and arms by your sides. This is the most common position for yoga Nidra and is helpful if you have back pain.

2. Sit in a chair with your feet flat on the ground and your hands resting in your lap. This is a good option if you have trouble sitting still for long periods of time or if you have knee pain.

3. Lie on your side using pillows for your knees, legs, and head. This is possibly the most restful position for Yoga Nidra and helps align your hips and lower body.



Firstly, music is an option, not a requirement. It can be helpful to play calming music, or whatever sounds vibrate for the new practitioner who is having difficulty finding that quiet place within. The focus becomes the music and the self-imposed, pre-defined healing that the practitioner desires.  Enjoy the relaxing music, appreciate the moment, and mind chatter will sink into the background.

About Mind Chatter

The mind chatter seems to quickly and magically cease when this is done. This technique can be used for as many sessions as it takes until the mind is prepared to try to find that true state of silence or that place and space of no sound. In this space, the human “doer” becomes the human “being,” with the spiritual nature of the practitioner being highly accentuated.


Self-Guided Meditation

This practice’s real beauty lies in acquiring power through self-actualization. Hypnotism gives power away to the hypnotist. Yoga Nidra, or self-guided meditation is a wonderful way that allows for the individual’s sense of power and the actual power energy of the person to increase.

Relax the Mind

Yoga Nidra is a wonderful way to relax the mind; it is said to be more relaxing than sleep; it is the place of true reality; it is here that we as humans become all-knowing and have no feelings of judgment. Practicing Yoga Nidra once or twice daily will create longevity.

© Copyright – Aura Wellness Center – Publications Division

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1 thought on “How to Practice Yoga Nidra”

  1. Yoga Nidra is a wonderful way that allows for the individual’s sense of power and the actual power energy of the person to increase. Thanks for teaching us how to practice Yoga Nidra!

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