Your happiness does not lie in another’s hands. It is your internal affair.” – Smt. Hansaji J Yogendra. So, let us infuse this profound understanding and take charge of our own happiness. Relaxed mind is a happy mind. Yoga Nidra, as a Pratyahara technique, provides complete relaxation to the body and mind.  Yoga Nidra means ‘Yogic Sleep’ i.e. a state of conscious relaxation without effort.



How to do Yoga Nidra

  • Yoga Nidra is performed in Shavasana pose, with the eyes closed. Conscious relaxation of the body and mind is induced        by taking in few deep breaths in-and-out. Breaths should be slow and rhythmic. Any external sound should be listened            with an attitude of a witness. Do not engage, entertain or indulge in any thoughts or sounds.
  • Now a comfortable stage of relaxation is initiated. Next the Sankalpa– (A positive resolve according to his/her wish) is               taken and repeated thrice mentally with determination and confidence.
  • Relaxation with awareness of different body parts is directed in a systematic manner. The rotation of awareness is done            in a definite sequence- staring from right side of the body.
  • Keep your attention on your right foot for a few seconds, while relaxing your foot. Then, gently move your attention up to         the right knee, right thigh and hip. Become aware of your whole right leg. Repeat this relaxation process for the left leg.


  • Bring your attention to all parts of the body- staring relaxing from the genital area to the lower abdominal area to the                stomach to the navel region and chest. Direct your attention to the right shoulder and right arm, palms and fingers, slowly        relaxing them with awareness. Repeat the same steps to relax the left side.
  • Finally, relax the neck, facial features and top of the head. The body from toes to top of the head is completely relaxed            and still. Take few deep breathes and remain in this still state for few minutes.
  • Again, the Sankalpa taken is repeated mentally three times with full commitment, faith and optimism.
  • Slowly, the awareness is externalized by becoming aware of the external sounds and objects. The body parts in same              systematic sequence are directed to give slow movement and stretching.  With eyes closed you turn to your right side            and taking support of your hand, sit in any meditative posture (e.g. Shukasana, Padmasana). Slowly open your eyes and             reorient yourself to your surroundings.


Benefits Yoga Nidra 

  • Yoga Nidra rejuvenates and revitalizes your mind and body. Helps conserve energy.
  • Ideally should be done after asana practice.
  • It not only aids to switch off the nerve stimuli from the muscular system, but also minimizes the voltage of differential               bio-energy.
  • Yoga Nidra prepares your body and mind for meditation.
  • Important tool to relieve anxiety and stress. Make Yoga Nidra practice regular, so that it becomes a habit you can rely on        when you feel stressed.


Take some time out and have a contemplative calming affair with your own system … live a little and learn to consciously relax a little!

  • Tal Ravid

    Very nicely explained. As always the Yoga taught in The Institute is simply explained yet ready to be adjusted. All the best from Haifa Israel. Tal

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