From Nyasa to Yoga Nidra

Posted by Feride on Tuesday, 7 April 2026

5 min read

It’s so often that we try many different ways to relax; doing nothing, reading a book, watching TV, having a cup of tea. Rest is indeed productive, but all of these ways usually rely on an external influence to make us relax - the book, the sofa, the tea. What if there is a way to take your relaxation to a deeper, more enhanced level, without external influences? Just by lying down and entering into a ‘yogic sleep’.

Yoga Nidra is an ancient tantric relaxation technique, (a yogic sleep), often described as being in a completely relaxed state but with a deeper state of conscious awareness, acting as a bridge between the waking mind and the dreaming mind. Our mind, body and senses are in complete rest. Integrating seamlessly with Pratyahara in Patanjali’s Eight Limbs of Yoga, bringing a higher state of consciousness and, for some of us, Samadhi.

Many times, we are not even aware that we are holding tension or stress but the body does remember though, so relaxation through Yoga Nidra can help with mental, physical and emotional release of tension. How many times have we woken from a good night’s sleep, yet still feel exhausted? Tension and stress have an impact on our sleep and general well-being and it is said that an hour’s yoga nidra is as restful as four hours of normal sleep.

Through the practice we move into a deep state of ‘conscious awareness’ through a rotation of consciousness in the body, originating from the practice of Nyasa - allowing your mind to focus on particular points of the body, through awareness, as guided by your instructor. Sometimes mantras are used as you reach a focal point in the body to enhance the consciousness awareness experience and lead us to mental and spiritual awareness.

During the practice, the ‘conscious mind’ flows half way between waking and sleeping. We are awake during the entire session, and as relaxation sets in, the mind becomes very receptive, developing our intuitive skills and allowing our personal transformation to shine through, as well of course as experiencing a deeper relaxation state. The effect is cumulative so the more we practice, the greater the benefits.

At certain points during the Yoga Nidra, your instructor may as you to repeat your Sankalpa (a promise, resolve or positive affirmation) quietly to yourself, in your mind, which plants a seed of intention.

Yoga Nidra has many variations according to the teacher. but what you experience from it depends on how you embrace your practice. Here are some ideas that can help if Yoga Nidra is new to you:

• Your body should be as comfortable as possible before you begin your practice. We usually practice after our asana sequence at the end of a yoga session. Make sure you are comfortable and warm as our body temperature tends to drop when we stop asana and move toward relaxation. Adjust your positive for comfort and so that you can fully immerse into the process. Throughout the session, try to remain still. Make sure you are in a safe, well-ventilated space.

• Once your teacher starts the instructions, simply follow the voice without too much thought. If your mind starts to wander, gently and without force, bring your attention back to your teacher’s voice.

• You may notice that you begin to feel sleepy, or you may even drift into sleep when you are new to Yoga Nidra. Don’t worry, you will still receive the benefits of Yoga Nidra and you can just bring yourself back to your teacher’s voice when you can. The more you practice, the easier it will be to find harmony between your relaxation and conscious awareness.

• Practising at the right time for you is important - and you may need to try Yoga Nidra at different times of the day so that you find what works for you. Evening times suit most people but everyone is different.

With Yoga Nidra there is no need to buy any special equipment to practice. You can practice sessions as a stand-alone or, in a yoga class. These days there are many apps and You Tube videos that are also easily accessible. Of course, you must always check with your GP. if you have medical issues that concern you with this type of practice.

Yoga Nidra is usually practiced lying down in Savasana and for extra comfort you surround yourself with cushions for support on your lumbar back, spine and head. A blanket to keep warm or placed under your knees for extra support. But if you are not keen on lying down, you can remain seated.

There are so many benefits with Yoga Nidra, including rejuvenating the body, alleviating stress, increasing our ability to draw our senses inwards, helping with clarity of mind, improving our sleep rhythm, strengthening our autonomic nervous system responses and increasing the parasympathetic nervous system and much more, helping with fatigue and burn-out.

In my yoga sessions we often practice a short Yoga Nidra at the end of our asana, and I also offer group-based Yoga Nidra sessions. We often feel an immediate benefit with Yoga Nidra and its’ effects are cumulative so a daily practice brings profound changes in healing, relaxation, inner peace, self-transformation and releasing energies that we no longer need to hold on to, guiding us to our most authentic Self.

Enjoy your practice and do reach out to me if you would like to know more.

Feride xxx

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