Benefits of Yoga Nidra - Aura Wellness Center Teacher Training

Benefits of Yoga Nidra

benefits of Yoga NidraBy Dr. Rita Khanna

What are the benefits of Yoga Nidra?  In the modern scenario, human life has become very fast, hectic, and demanding. The present lifestyle demands adjustment on the part of the individual. As per our coping resources, we try to adjust to this changing world. Some adjust by becoming overactive, and others by withdrawing from the situation. When we fail to make a proper adjustment according to the demands of the situation, a state of negative stress or distress develops in our personality, leading to mental or psychological problems. In most people, the mind always remains in a state of arousal and tension. Yoga Nidra, as a technique of Pratyahara, not only provides relaxation to the body and mind but also has several other benefits.


Benefits of Yoga Nidra

Minimizes tension: In the modern world, the major international problems are not poverty, drugs, or fear of war; it is tension and only tension. A high percentage of people remain in a state of tension and frustration. This continuous tension in the body, mind, and emotions predisposes the individual toward psychological and psychosomatic disorders. Yoga Nidra has been shown to have several mental and physical benefits. Below are some of the most well-established benefits of Yoga Nidra.

1. Improved sleep: One of the most common reasons people start practicing Yoga Nidra is to improve their sleep quality. There is a good reason for this – studies have shown that Yoga Nidra can help people fall asleep faster and sleep more deeply.

2. Reducing stress and anxiety: Yoga Nidra has also reduced stress and anxiety. This is likely because it helps to regulate the nervous system and promote a sense of relaxation.

3. Pain relief: If you suffer from chronic pain, Yoga Nidra can be a helpful tool for finding relief. This is because it helps to release tension from the body and calm the mind.

4. Improved concentration and focus: Yoga Nidra can also help improve concentration and focus due to its calming effect on the mind. This makes it an excellent practice for students or anyone who wants to boost their productivity.

5. Boosted immune system: last but not least, Yoga Nidra has also been shown to boost the immune system. This is likely because it helps reduce stress, which is a major contributor to illness.



Modern psychology and Yogic philosophy believe in three kinds of tension – muscular, emotional, and mental – which can be progressively released through the systematic and regular practice of Yoga Nidra. Muscular tension results from nervous and endocrinal imbalances. It manifests in the form of stiffness and rigidity in the physical body. In Yoga Nidra, the body is progressively relaxed, which in turn releases the accumulated muscular tensions.


Practical Application to Daily Life

In day-to-day life, individuals fail to express their emotions freely and openly. As a result, the emotions are repressed and manifest as emotional tension. In Yoga Nidra, the practitioner slowly moves toward the deeper realms of the mind, where he or she confronts deep-rooted emotional tensions. When the practitioner recognizes these emotional tensions with full awareness and a witnessing attitude, repressed emotions are released, and the practitioner becomes calm and tranquil.

Rotation of Consciousness

Due to excessive activity on the mental plane, the mind always remains in a state of arousal, which results in mental tension. Throughout life, the mind is fed with harmful data. In practice, especially in rotation of consciousness and breath awareness, the mind is relaxed, releasing mental tensions, and the benefits of Yoga Nidra are realized. When we practice yoga Nidra, we consciously rotate our awareness within ourselves from the gross to the subtle levels of existence. This internal rotation of consciousness has many benefits. On the most basic level, it helps us to relax and de-stress. It is a form of conscious relaxation that can effectively reduce anxiety and promote sleep.


Deeper Level of Consciousness

On a deeper level, this internal rotation can help us to access the deeper levels of our consciousness. It can help us to connect with our higher self or true nature. This connection can lead to a sense of inner peace and well-being. Yoga Nidra can also be used as a tool for personal transformation. By rotating our consciousness inward, we can begin to let go of unhealthy patterns and behaviors. We can start to create new, healthier patterns in our lives. This transformation process can lead to greater happiness and fulfillment in life.


Reduce Tension

Swami Sivananda stated, “A single hour of Yoga Nidra is as restful as four hours of conventional sleep.” When you`re feeling tense, it can be hard to relax. Yoga Nidra is a form of guided relaxation that can help you let go of physical and mental tension. The goal is to achieve a state of complete relaxation.


Train the Mind

The Sankalpa taken in each session of Yoga Nidra is perhaps the most effective technique for training the mind. Anything in life can fail you, but not the Sankalpa made during Yoga Nidra. A Sankalpa is taken and sowed in the subconscious mind when relaxed and receptive. The subconscious mind is very obedient and hence carries out the orders immediately. In Yoga Nidra, the Sankalpa trains the subconscious mind, and the ordinary mind automatically follows the path.

Sowing the Seed of Sankalpa

The Sankalpa helps train the mind because it is planted when it is relaxed and ready to absorb and accept it. The essential thing is that the resolution should be planted with strong willpower and feeling. Many people make conscious resolves guided by intellect, which rarely brings results. The Sankalpa taken at the beginning of Yoga Nidra is like sowing a seed, and the Sankalpa at the end is like irrigating it. So, the resolve taken in Yoga Nidra always brings results if it is taken sincerely.


Relax the Mind

The brain is the mediator between the mind, body, and emotions. In Yoga Nidra, intensifying the awareness of the body stimulates the brain. When the awareness is rotated on the different body parts, it not only induces physical relaxation but also clears the nerve pathways to the brain. Each body part has an existing center in the cerebral white matter, named by researchers as ‘motor homunculus’ or little man. The sequence of rotation of awareness in Yoga Nidra follows the map in the cerebral white matter of the brain.


Relaxation in the Brain

When the awareness is rotated in the same sequence, again and again, it induces a flow of Pranic energy within the neuronal circuit of the motor homunculus of the brain. This Pranic flow brings in a subjective experience of relaxation in the brain. The state where the brain is completely relaxed results in mental relaxation. The practice and benefits of Yoga Nidra bring alpha dominance in the brain, characterized by mental relaxation.

Clears up the Unconscious

We tend to repress many wishes, desires, and conflicts from early childhood. Whenever a situation threatens the ego, the defense mechanisms are called upon, and the conflicting situation is repressed or suppressed to the unconscious. The ego suppresses all traumatic experiences, unfulfilled desires, and threatening situations to the subconscious and unconscious realms of the mind.


Going Deeper

In the deeper realms of the mind, this conflicting and frustrating matter does not die but remains alive and later manifests in various pathological symptoms. The repressed desires, wishes, and situations remain in the form of symbols in the unconscious mind. During the Yoga Nidra, the instructor asks the practitioner to visualize certain symbols and images with a witnessing attitude. If the symbols and images are selected properly, then they are following the symbols of the unconscious. An abstract association is created between the guided imagery and the associated repressed experiences of the unconscious.


Awakens Creativity

Several examples from the past indicate that creativity is a characteristic of a relaxed and calm mind. Whether it be Newton, Einstein, and Mozart all made significant and vital contributions to the field of creativity when they allowed themselves to relax deeply enough for the images and forms of their unconscious mind to manifest as solutions to their particular problems. Regular practice and benefits of Yoga Nidra helps in making a bridge between the conscious and unconscious mind. Slowly one becomes tuned with the unconscious workings, and then the power of creativity automatically awakens.

Enhances Memory and Learning Capacity

The technique of Yoga Nidra helps increase learning and memory capacity. When Yoga Nidra is used in education, both hemispheres of the student’s brain are involved in learning the subject, whereas in classroom teaching, the left hemisphere functions more. In this way, Yoga Nidra involves the total mind in learning.


Counteracts Stress

Stress is an individual’s cognitive or emotional response to any situation. Therefore, stress demands adjustment; when the demands of the situation exceed the individual’s ability. As a result of overwhelming stress, distress may manifest in mental and physical symptoms of abnormality. Yoga Nidra is an effective tool for managing stress. It helps to counter the effects of stress by promoting relaxation and restoring balance in the body. Yoga Nidra works by inducing a state of deep relaxation.

Break the Cycle

One session allows the body and mind to break free from the cycle of stress. In this relaxed state, the body can heal and repair itself. The mind can also let go of negative thoughts and emotions that contribute to stress. This allows for a sense of peace and well-being to return. Yoga Nidra is a safe and natural way to manage stress. All you need is a comfortable place to lie down and recordings of Yoga Nidra instructions.


Coping Mechanism

The practice of Yoga Nidra helps in building up coping ability. The practitioner of Yoga Nidra slowly becomes aware of the inherent dormant potentialities and thus prevents himself from becoming a victim of distress. Stress-related disorders evolve gradually through four stages. In the first stage, psychological symptoms like anxiety and irritability arise due to the overactivation of the sympathetic nervous system. The second stage is characterized by related physical symptoms like high blood pressure, increased heart rate, etc. In the third stage, the abnormalities manifest clinically in the organ systems. In the last stage, severe symptoms in particular organs result, which need long-term medical management.

Adjunct Therapy

Yoga Nidra is a preventive and curative therapy in the first three stages of stress-related disease. During stress, the sympathetic nervous system becomes activated, and the organism adopts the ‘fight or flight mechanism. In normal circumstances, the parasympathetic system takes over after the emergency goes. In this way, the practice of Yoga Nidra counteracts stress.


Manages Psychological Disorders

When the individual fails to adjust to the situation, distress results; some individuals are prone to distress due to their unconscious urge to remain tense. When distress continues for a long period, it may result in psychological disorders like neurosis or even psychosis.

Manages Psychosomatic Diseases

Yoga Nidra aims at releasing suppressed and repressed conflicts from the unconscious, thereby relaxing the mind. For example, anxiety, hostility, insomnia, etc., and psychosomatic diseases like asthma, coronary heart disease, cancer, and hypertension are among the many problems and conditions.


Asthma and Yoga Nidra

The practice of various stages of Yoga Nidra, like Sankalpa, muscular relaxation, breath awareness, and guided imagery, are significant and effective modes of therapy for asthmatics. Asthmatic patients showed improved respiratory function and greater freedom of breathing after intensive training in Yoga Nidra. Asthma is a chronic condition that affects the lungs and airways. The asthma symptoms can be mild or severe, including shortness of breath, wheezing, coughing, and chest tightness. Yoga Nidra is a form of deep relaxation that can help manage asthma symptoms. Yoga Nidra can help to reduce stress and promote better sleep. It can also help to improve lung function and increase your tolerance to triggers.

Cardiac Patients and Yoga Nidra

Cardiac patients can benefit from yoga Nidra in many ways. Firstly, cardiac patients who practice Yoga Nidra have shown a decrease in blood pressure and heart rate. Secondly, patients that suffer from arrhythmias, or irregular heartbeats, have improved their condition after practicing. Thirdly, cardiac patients tend to feel more relaxed and less anxious after participating in Yoga Nidra sessions. Finally, these benefits can lead to a better quality of life for cardiac patients.


Cancer and Yoga Nidra

Yoga Nidra is highly beneficial for those suffering from cancer. An American Journal of Hospice and Palliative Care study found that cancer patients who practiced yoga Nidra had reduced fatigue, improved quality of life, and decreased anxiety and depression. Another study published in the International Journal of Yoga Therapy found that cancer patients who practiced Yoga Nidra had reduced levels of stress hormones, including cortisol and adrenaline. If you are suffering from cancer or know someone who is, consider incorporating Yoga Nidra into your/their daily routine. It may be the key to improving your/their quality of life.

Releasing Repressed Matter

Cancer research has revealed that the repressed and suppressed material of the subconscious and unconscious mind reinforces the multiplication of anarchic tumor cells, resulting in cancer. In the state of complete relaxation, patients practice the visualization technique, which helps bring up the repressed unconscious matter to the present area of awareness.


Pranic Healing

Pranic healing is a system of energy medicine that uses prana, or life force, to heal the body. It is based on the principle that the body is a self-healing organism and that prana is the life force that sustains it. Pranic healing addresses imbalances in the body’s energy field and restores health and vitality. It is said to be effective for a wide range of conditions, including physical and mental health issues, as well as emotional and spiritual concerns. Pranic healing is said to work by clearing blockages in the flow of prana in the body. Various factors, including negative emotions, stress, trauma, and unhealthy lifestyle habits, can cause these blockages. By clearing these blockages, pranic healing promotes balance and harmony in the body’s energy field, leading to improved health and well-being. This kind of healing is termed Pranic healing.

International Journal of Yoga Therapy

A study published in the International Journal of Yoga Therapy found that participants who practiced Yoga Nidra experienced a significant decrease in symptoms of anxiety and panic and a decrease in overall anxiety levels. Yoga Nidra helps to calm the mind and body by promoting a state of deep relaxation. This can be highly beneficial to those who suffer from panic attacks and anxiety, as it can help to break the cycle of panic and anxiety. Additionally, Yoga Nidra can help increase levels of serotonin and GABA in the brain, which are neurotransmitters that play a role in regulating mood and anxiety.


Mental Healing

In Yoga Nidra, visualization can also initiate healing on the mental plane. Here the cancer is visualized shrinking in size; an army of white blood cells is visualized fighting the cancer cells. This results in the activation of dormant mental power, i.e., the power of the unconscious to heal the infected part. When the body is visualized to be in perfect health, again and again, the inherent potency of the mind starts healing cancer.

Promoting Willpower

In most cases of cancer, the patients become devoid of hope and give up the fight against the disease, further worsening the situation. To overcome cancer, enormous willpower, and sustained endurance are needed. For this purpose, Sankalpa is practiced in Yoga Nidra. Sankalpa helps build up the patient’s willpower and optimism because it is repeatedly sowed in the subconscious and unconscious mind.


How it Works

In this way, by developing confidence, willpower, and optimism, by clearing up the unconscious repression, and by healing the cancer site at the Pranic and mental levels, The practice and benefits of Yoga Nidra may help with cancer recovery. Yoga Nidra is a state of complete physical, mental, and emotional relaxation. It is a form of guided meditation that takes you to the deepest level of relaxation, where the body can heal and repair itself. Yoga Nidra is a powerful tool for stress relief and managing anxiety. It can also help improve sleep quality and reduce chronic pain. The practice involves lying down in savasana (corpse pose) and following a guided meditation.

What to Expect

The instructions typically include focusing on the breath, Sankalpa, body scanning, and visualizations. Yoga Nidra allows you to tap into the power of the subconscious mind. This part of the mind controls our automatic functions like heart rate and breathing. Regular practice of Yoga Nidra can help to bring about lasting changes in your life by helping to break old habits, reducing stress levels, and improving your overall health and well-being.



The technique of Yoga Nidra has preventive, promotive, and curative values. It prevents stress and stress-related disorders by inducing deep physical, emotional, and mental relaxation by training the mind to remain calm and quiet and rooting out the repressed desires and thoughts from the deeper realms of the mind. As a promotive science, Yoga Nidra awakens the inherent creativity and promotes the learning and memory abilities of the practitioner. In our present modern lifestyle, where psychological and psychosomatic problems are on the rise, the technique and benefits of Yoga Nidra may serve as a real boon for mankind.

Aum Shanti

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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

Also conducts online Yoga Courses & Naturopathy Guidance.

Mobile: + 919849772485


Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by the world-famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

Dr. Rita Khanna firmly believes that Yoga is a scientific process that helps us to lead a healthy and disease-free life.  Over the years, she has been successfully practicing these therapies and providing succor to several chronic and terminally ill patients through Yoga, Diet, and Naturopathy. She is also imparting Yoga Teachers Training.

Dr. Rita Khanna is currently running a Yoga Studio in Secunderabad (Hyderabad, India).


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Yoga Nidra Benefits

By Faye Martins, CYT 1000, and Gopi Rao, CYT 500

In this busy world where we are always on the go, it is crucial to take some time out for ourselves and recharge our batteries. In this blog post, we will explore the benefits of Yoga Nidra and why incorporating it into your daily routine can have a positive impact on your overall well-being.

Yoga Nidra, also known as sleep yoga, is a state of complete relaxation. The word “Nidra” means sleep in Sanskrit. It is a guided meditation where the practitioner is led through a series of instructions designed to induce complete physical, mental, and emotional relaxation. Yoga Nidra has numerous benefits for both the body and mind. From a physical standpoint, Yoga Nidra can help to improve sleep quality, increase energy levels, reduce stress and anxiety, and promote overall well-being. On a mental level, Yoga Nidra can help improve focus and concentration and reduce negative thinking and rumination. Additionally, it can also help to increase self-awareness and facilitate personal growth. So what are some specific benefits practitioners can expect from Yoga Nidra? Improves Thought Patterns

Yoga Nidra has been shown to improve thought patterns and cognitive function. A study published in the journal Frontiers in Human Neuroscience found that Yoga Nidra practice improved working memory, executive function, and task-switching ability in healthy adults. The study found that the improvements were specific to the executive function component of working memory, which is responsible for planning, organizing, and problem-solving.


More Research

A study published in the Journal of Alternative and Complementary Medicine found that yoga nidra significantly reduced stress levels and symptoms of anxiety in a group of medical students. The students who participated in the study reported feeling more relaxed, less stressed, and calmer after practicing yoga nidra.

A study published in the journal PLOS One found that yoga nidra can also help improve physical health by reducing pain perception. Participants who practiced yoga nidra had a lower pain threshold and pain tolerance than those who did not. The study suggests that yoga nidra may be an effective tool for managing chronic pain.

Improves Sleep

Sleep is something that most people struggle with at some point in their lives. It can be challenging to fall asleep and even more difficult to stay asleep through the night. This can lead to feeling exhausted during the day and unable to function at your best. Yoga Nidra is a practice that can help improve sleep. It is a form of meditation lying down in savasana or corpse pose. The practice is like taking a mini-vacation for the mind and body. During Yoga Nidra, you focus on breathing and relaxing the body.

Sleep Quality

Yoga Nidra can improve your sleep quality and your life. If you have trouble sleeping, yoga Nidra can help you fall asleep more quickly and stay asleep longer. Poor sleep quality can lead to daytime fatigue and other health problems, so getting enough good-quality sleep is crucial for maintaining your health.

Yoga Nidra can also help to improve your circulation and increase your flexibility. This can improve physical health by helping prevent injuries and keeping your muscles and joints healthy. Yoga nidra has many benefits, including improved sleep quality.

Studies have shown that yoga nidra can help to decrease the time it takes to fall asleep, increase total sleep time, and improve sleep quality. Yoga nidra can also help to decrease symptoms of insomnia and improve overall sleep efficiency.

So how does yoga nidra work? When you practice yoga nidra, your body enters into a state of deep relaxation. This allows your mind to quiet down and become more receptive to positive suggestions. These positive suggestions can help to change negative thought patterns and beliefs about sleep. As your thinking patterns change, so does your experience of sleep.

Quiets the Mind

The practice can help to quiet the mind and release stress and tension from the body. This can lead to improved sleep. There are many different yoga Nidra scripts, streaming videos, or audio recordings that you can follow. They typically last around 30 minutes. You may want to start with a shorter recording and work up to a longer one as you get more comfortable with the practice.

Yoga Nidra can be done anytime, but it is especially helpful before bedtime. If you find it difficult to fall asleep, try doing some yoga Nidra when you first get into bed. You may also want to do yoga Nidra if you wake up in the middle of the night and cannot get back to sleep.


Manages Anxiety

Anxiety is a normal emotion that we all experience at times. It is a feeling of uneasiness, worry, or fear about something that may happen. However, for some people, anxiety can become more than just an occasional feeling and interfere with their daily lives. If you suffer from anxiety, you may know how difficult it can be to manage your symptoms and find relief. But did you know that practicing yoga Nidra can help diminish anxiety symptoms? There are many different types of anxiety disorders, but they all share one common symptom: chronic stress. When you live under chronic stress, your body is in a constant “fight or flight” mode, which can lead to several physical and mental health problems.

Promotes Deep Relaxation

Yoga Nidra is a form of yoga that helps promote deep relaxation and can offer relief from anxiety symptoms. During yoga nidra, you Lie down in a comfortable position and focus on your breath. You then focus on each part of your body, beginning with your toes and working your way up to your head. As you focus on each part of your body, you consciously relax each muscle group. Regular practice of yoga nidra can help reduce the symptoms of anxiety.


Reduces Depressing Thoughts

When you’re deep in depression, it can feel like you’ll never be free from negative thoughts. However, there is hope! A study published in the Journal of Indian Psychology found that regular yoga Nidra practice significantly reduced participants’ levels of depression, anxiety, and stress. The researchers believe that the practice works by helping people to focus on the present moment and letting go of negative thoughts about the past or future.

Improves Self-Confidence

When you practice yoga Nidra, you are permitting yourself to relax and let go. This can be a powerful act of self-care and self-love. When you allow yourself to drift into a deep sleep, you send a message to your subconscious mind that you trust yourself and believe in your ability to heal. This positive reinforcement can work wonders for your self-esteem and confidence levels. Yoga Nidra can also help to ease anxiety and stress. You can learn to control your thoughts and emotions by taking some time out to focus on your breath and body. This can be a valuable skill when managing stress in your everyday life. When you feel more confident in your ability to cope with stressful situations, it stands to reason that your overall confidence levels will increase.


Treats Chronic Pain

Several scientific studies have shown the efficacy of yoga Nidra in treating chronic pain. A 2013 study published in the journal Pain found that yoga Nidra was an effective treatment for chronic low back pain. The study found that participants who practiced yoga Nidra experienced a significant reduction in pain, as well as an increase in quality of life. A 2014 study published in the Journal of Alternative and Complementary Medicine found that yoga Nidra was an effective treatment for chronic neck pain. The study found that participants who practiced yoga Nidra experienced a significant reduction in pain, as well as an increase in quality of life.

More About Pain

A 2015 study published in the journal BMC Complementary and Alternative Medicine found that Yoga Nidra was an effective treatment for chronic migraine headaches. The study found that participants who practiced Yoga Nidra experienced a significant reduction in pain, as well as an increase in quality of life. Many other scientific studies have shown the efficacy of yoga Nidra in treating various forms of chronic pain, including fibromyalgia, arthritis, and cancer-related pain.


Enhances Cognitive Performance

We often categorize Yoga Nidra as a form of meditation where you focus on your breath and let go of all thoughts. This state of complete stillness allows your body and mind to rejuvenate. Yoga Nidra has been shown to enhance cognitive performance. A study published in the Journal of Alzheimer’s Disease found that Yoga Nidra can improve memory and cognitive function in people with Alzheimer’s disease. The study found that after eight weeks of practice, participants had significantly improved scores on tests measuring verbal recall, working memory, and executive function.

Attention Span

Another study published in Frontiers in Psychology found that Yoga Nidra can improve attention and focus. The study found that after eight weeks of practice, participants had significantly improved test scores measuring attention span, reaction time, and task flexibility. Yoga Nidra can also help reduce stress and anxiety. A study published in the International Journal of Yoga Therapy found that Yoga Nidra effectively reduces stress and anxiety. The study found that participants had significantly reduced stress and anxiety after eight weeks of practice.


Helps People Coping With PTSD

Yoga Nidra is a meditative state that effectively reduces post-traumatic stress disorder symptoms (PTSD). In a study published in the Journal of Traumatic Stress, yoga Nidra was more effective than relaxation therapy in reducing PTSD symptoms. Yoga Nidra helps calm the nervous system and brings about deep relaxation. This can be helpful for people who have experienced trauma as it can help to reduce the intensity of flashbacks and nightmares. It can also help to improve sleep and reduce anxiety and depression. If you are interested in trying yoga Nidra, many online resources can help you get started. Alternatively, you may want to consult with a yoga therapist or teacher who can tailor a practice specifically for you.

Get Rid of Negative Thoughts

Our minds are still active when we sleep but unaware of it. This is also true for the rest period between waking and sleeping, known as hypnagogia. During hypnagogia, we may experience intrusive or negative thoughts. Yoga Nidra helps with detachment from these negative thoughts by inducing conscious sleep. In Yoga Nidra, we focus on a mantra, a word or phrase repeated repeatedly. This mantra helps to keep our minds from wandering and allows us to focus on the present moment. The practice of Yoga Nidra can help us to become more aware of our thoughts and to let go of those that are no longer serving us. It’s a way to find peace amid chaos and to detach from the negative thought patterns that can keep us stuck in a cycle of anxiety and despair.


Release Tension

When we are constantly busy and on the go, it’s easy to get caught up in the hustle and bustle of everyday life and forget to relax. Yoga Nidra can be practiced by anyone, regardless of their yoga experience. All you need is a comfortable place to lie down and a blanket or towel to cover yourself. Once you’re settled, the teacher will guide you through relaxation techniques, including deep breathing and progressive muscle relaxation. The goal of yoga Nidra is not to fall asleep but rather to reach a state of complete relaxation. In this state, the mind is said to be more receptive to positive suggestions, making it an ideal practice for those looking to release tension or improve their sleep quality.

Improves Physical Health

You may have heard of yoga Nidra, but you may not know what it is or how it can benefit your physical health. Yoga Nidra is a form of meditation that can be done lying down or sitting comfortably. It involves focusing on your breath and letting your body relax completely. There are many benefits of yoga Nidra for physical health. One of the most important is that it can help to reduce stress. Stress can hurt your physical health, causing problems such as headaches, digestive issues, and fatigue. Yoga Nidra can help to relieve stress and promote relaxation.


Reduces Stress Levels

Yoga Nidra is said to be one of the most profound possible states of consciousness. This state is achieved by following a specific guided meditation protocol that includes physical and mental relaxation techniques. Yoga Nidra is an effective way to reduce stress levels. A study published in the Journal of Psychiatric Research found that subjects who practiced Yoga Nidra for 30 minutes per day for one month had significantly lower levels of the stress hormone cortisol than those who did not practice Yoga Nidra. Another study published in the International Journal of Yoga Therapy found that subjects who practiced Yoga Nidra had lower levels of anxiety and depression and higher levels of well-being than those who did not practice Yoga Nidra.

Improves Waking Mindfulness

When we spend our days in a state of “doing,” it’s easy to forget the importance of simply “being.” Yoga Nidra is a powerful tool for deepening our self-awareness and connecting with our true nature. Steady practice can help us slow down, unwind, and let go of the stress and anxiety that often plagues our waking minds. Yoga Nidra enables us to access a state of complete relaxation, both physically and mentally. In this deep rest state, we can recharge and rejuvenate our bodies and minds. Regular yoga Nidra practice can help improve our sleep quality, increase our energy levels, and reduce stress and anxiety. Research has shown that Yoga Nidra can also help to improve cognitive function and increase mindfulness in daily life.


Increase Energy Levels

When we practice yoga nidra, we are consciously relaxing the body while maintaining awareness. This state is called hypnagogic consciousness, and it is a potent tool for increasing energy levels.

To understand how yoga nidra can increase energy levels, it is essential first to understand what energy is. Energy is the ability to do work, and it exists in many forms, including thermal, electrical, chemical, nuclear, and radiant. When we talk about increasing our energy levels, we are talking about increasing our ability to do work.

Yoga nidra accesses the parasympathetic nervous system, which is responsible for rest and digestion functions. This part of the nervous system is where we store our energy. When we can access this part of the nervous system through yoga nidra, we can increase our energy levels.

Yoga nidra also helps to release muscular tension and mental stressors that can lead to fatigue. When our muscles are relaxed, and our minds are clear, we have more energy available to us.

Ultimately, yoga nidra helps us to tap into our inner reserve of energy so that we can better meet the demands of our day-to-day lives.

Reduce Stress

Stress is a common condition that affects people of all ages. It can be caused by a variety of factors, including work, family, and personal relationships. Stress can lead to physical and mental health problems, such as high blood pressure, anxiety, and depression. Yoga nidra is a type of yoga that uses relaxation techniques to help reduce stress.

Yoga nidra can help reduce stress by relaxing the mind and body. The practice involves lying down in a comfortable position and focusing on the breath. Once the body is relaxed, the practitioner focuses on positive affirmations or visualizations. This helps to break the cycle of negative thoughts that can contribute to stress. Yoga nidra is effective in reducing stress, anxiety, and depression. It may also help to improve sleep quality and reduce pain levels.


Lower Anxiety

Yoga nidra is a form of guided meditation that can help lower anxiety and ease stress. The practice involves lying down in a comfortable position, focusing on the breath, and listening to a guided relaxation script. It is helpful in reducing anxiety symptoms, including intrusive thoughts, racing heart, and difficulty sleeping.

Release Emotional Baggage

Yoga nidra is a form of guided meditation that can be incredibly helpful in releasing emotional baggage. This practice involves lying down in a comfortable position and focusing on the breath while allowing the mind to drift off into a state of deep relaxation. The goal is to reach a state of complete mental and physical relaxation, which can be highly beneficial to those who are struggling with anxiety, stress, or other forms of trauma.

One of the most powerful aspects of yoga nidra is its ability to help us access and release stored emotions that may be causing us pain or distress. When we allow ourselves to truly relax and open up to the possibility of letting go, we permit ourselves to heal. This can be a transformative experience that leads to lasting change and freedom from whatever it is that has been holding us back.


Promote Overall Well-Being

Yoga Nidra is a state of complete relaxation where the body is rested, but the mind is awake. It is said to be one of the most profound possible states of relaxation while remaining aware. The practice of yoga nidra can promote overall well-being by reducing stress, improving sleep quality, and reducing anxiety and depression.

Yoga nidra is an effective stress reliever. A study published in the Indian Journal of Psychiatry found that a single session of yoga nidra was able to reduce levels of stress and anxiety in medical students significantly. Another study published in Frontiers in Psychology found that eight weeks of regular yoga nidra practice led to reductions in anxiety, depression, and rumination (negative thinking), as well as improvements in sleep quality and daytime functioning.

Yoga nidra can also be an effective tool for improving sleep quality. One study published in the journal PLOS One found that just 30 minutes of yoga nidra was associated with better sleep quality, increased sleep duration, and reduced fatigue.

Other research has shown that yoga nidra can help to improve insomnia. In one study, people who regularly practiced yoga nidra for eight weeks reported significant improvements in their insomnia symptoms, including less difficulty falling asleep and staying asleep.

Overall, regular yoga nidra practice can improve mental health by reducing stress levels and promoting better sleep quality.

Improve Focus

Yoga Nidra is a form of guided meditation that can help improve focus in daily life. The practice involves lying down in a comfortable position and listening to a guided recording or instructions. The goal is to focus on the breath and relax the body and mind.

Yoga nidra has been shown to help improve focus, attention, and concentration. A study published in the International Journal of Yoga found that participants who practiced yoga nidra had better attention scores on a standardized test than those who didn’t. Researchers believe that the practice may help to calm the mind and body, which can lead to improved focus.

Yoga nidra can be an effective tool for people who struggle with focusing on tasks or feel overwhelmed by stress. If you’re looking for a way to improve your focus, consider trying it.


Reduce Pessimism

Yoga Nidra is a form of mindfulness meditation that is effective in reducing negative thinking. In a study published in the Journal of Positive Psychology, participants who practiced Yoga Nidra for eight weeks reported significantly reduced levels of rumination, self-criticism, and overall negative thinking.

Yoga Nidra works by helping you to become more aware of your thoughts and emotions and to let go of the ones that are harmful. The practice also teaches you how to control your thoughts so that you can choose which ones to focus on and let go of the rest. As a result, you will start to see a reduction in the amount of negative thinking that goes on in your mind.

Improve Concentration

During Yoga Nidra, the mind is allowed to rest deeply, and the body relaxes completely. This state of complete physical and mental relaxation can have many benefits, including improved concentration.

When we are constantly bombarded with stimuli from the outside world, it can be difficult to focus on anything for more than a few minutes at a time. This is where Yoga Nidra can help. By allowing the mind to rest deeply and releasing all muscular tension, Yoga Nidra enables us to concentrate more easily on whatever we choose to focus on.


Reduce Rumination

Yoga Nidra is an effective intervention for reducing rumination, a key component of depression and anxiety. Rumination is defined as repetitive negative thinking that is focused on oneself, and it has been linked to increased levels of stress and anxiety. Yoga Nidra has been found to reduce rumination by decreasing self-focus and increasing mindfulness. In one study, people who practiced Yoga Nidra for eight weeks had significantly lower levels of rumination than those who did not practice Yoga Nidra.

Facilitate Personal Growth

Yoga nidra is a powerful tool for personal growth. When we are in a state of yoga nidra, the body is completely relaxed, and the mind is free from all thoughts. This allows us to access our subconscious mind, which is where our deepest desires and fears reside. By working with our subconscious mind, we can identify and release any limiting beliefs or patterns that are holding us back from reaching our full potential. Yoga nidra also helps to increase self-awareness so that we can see ourselves more clearly and make conscious choices that are in alignment with our deepest desires.


Increase Self-Awareness

Yoga nidra is an effective tool for increased self-awareness as it allows you to focus your attention inward and become more aware of your thoughts, feelings, and body. The practice of yoga nidra can help you to identify and release any patterns of tension or stress that may be holding you back from living a more full and authentic life. When you are more aware of your thoughts and feelings, you can make better choices about how to respond to them. This ultimately leads to improved well-being on all levels – physical, mental, emotional, and spiritual.


Yoga Nidra is a powerful practice that can bring many benefits to your life, including improved mental and physical health. It also encourages you to be mindful and connect with yourself on a deeper level. Practicing yoga nidra regularly can help you tap into the power of deep relaxation, reduce stress levels and create balance in your life.


© Copyright – Aura Wellness Center – Publications Division

Related Research

Smith C, Hancock H, Blake-Mortimer J, Eckert K. A randomized comparative trial of yoga and relaxation to reduce stress and anxiety. Complement Ther Med. 2007;15:77–83.

Weiss M, Nordlie JW, Siegel EP. Mindfulness-based stress reduction as an adjunct to outpatient psychotherapy. Psychother Psychosom. 2005;74:108–12.

Vorkapic CF, Rangé B. Reducing the symptomatology of panic disorder: The effects of a yoga program alone and in combination with cognitive-behavioral therapy. Front Psychiatry. 2014;5:177.

Yoga Nidra. Bihar School of Yoga, Munger. 6th edition 1998. Saraswati, Swami Satyananda.

Related Studies

Kabat-Zinn J. Full Catastrophe Living: How to Cope with Stress, Pain and Illness Using Mindfulness Meditation. New York, NY: Dell Publishing; 1993.

Ferreira-Vorkapic C, Feitoza JM, Marchioro M, Simões J, Kozasa E, Telles S, et al. Are there benefits from teaching yoga at schools? A Systematic review of randomized control trials of yoga-based interventions. Evid Based Complement Alternat Med. 2015;2015:345835.

Sannyasi Saumya Shakti. Verma V. Possibilities of Revolutionising the Education System through Yoga Nidra. Yoga (Bihar School of Yoga); Developed by Barton, Cattell, and Curran, adopted by Kapoor S D, (Psycho Centre New Delhi), 1973. 2004

Miller JJ, Fletcher K, Kabat-Zinn J. Three-year follow-up and clinical implications of a mindfulness meditation-based stress reduction intervention in treating anxiety disorders. Gen Hosp Psychiatry. 1995;17:192–200.

Additional Research

Bhushan S, & Sinha P. Yoga Nidra and management of anxiety and hostility. Journal of Indian Psychology. 2001;19:44–49.

Rani K, Tiwari S, Singh U, Agrawal G, Ghildiyal A, Srivastava N, et al. Impact and benefits of yoga Nidra on psychological general wellbeing in patients with menstrual irregularities: A randomized controlled trial. Int J Yoga. 2011;4:20–5.

Stankovic L. Transforming trauma: A qualitative feasibility study of integrative restoration (iRest) yoga Nidra on combat-related post-traumatic stress disorder. Int J Yoga Therapy. 2011;21:23–7.

Amita S, Prabhakar S, Manoj I, Harminder S, Pavan T. The effect and benefits of Yoga Nidra on blood glucose levels in diabetic patients. Indian J Physiol Pharmacol. 2009;53:97–101.

7 thoughts on “Benefits of Yoga Nidra”

  1. thank you for this article, it was really helpful, some times you come across people who still doubt about the benefits of yoga and if it can be practical in our life or not.

  2. Really in-depth study of Yoga Nidra, Practicing yoga nidra as part of routine. Knowldedge results in appreciation of body,mind and soul. its all up to us in the modern world to be free from all diseases by practicing yoga.

    Jgd and thank you Dr. Ritu Khanna. Will meet you in Hyderabad in next trip 2014

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