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In a New York yoga studio at dawn, a dozen practitioners lie quietly in savasana (corpse pose) as a soft voice guides them deeper into relaxation. No vigorous postures are needed – just a mat, a pillow, and closed eyes. 

This is Yoga Nidra – often called “yogic sleep” – a guided practice that leads the practitioner into a state between waking and dream.  Unlike ordinary sleep, however, the mind remains consciously aware.  

The result, according to both tradition and science, is profound rest and stress relief.

Ancient roots

Though it feels like a modern wellness technique, Yoga Nidra is rooted in ancient Indian thought. The Sanskrit words yoga (union) and nidra (sleep) appear in early texts, but not as a practice. 

In the Mahabharata, yoganidra describes Lord Vishnu’s cosmic slumber between cycles of creation. In another scriptural reference, the goddess Yoganidra is seen awakening Vishnu to defeat demonic forces. These myths suggest a state of consciousness beyond the waking mind – a theme echoed in today's Yoga Nidra sessions.

Over centuries, references to yoganidra in Tantras and yoga treatises symbolized deep meditative absorption or samādhi, not a method. It was only in the mid-20th century that Yoga Nidra was codified into a modern guided technique. 

Swami Satyananda Saraswati, founder of the Bihar School of Yoga, formalized it in the 1960s. His system drew from tantric rituals and relaxation science, offering a structured approach with defined stages such as intention-setting (saṅkalpa), body scanning, breath awareness, visualization, and reawakening.

How it works

Yoga Nidra is typically practiced lying down, using a mat or bed, often with cushions for comfort. A teacher or audio guide leads the participant through a set sequence. First comes the formulation of a personal resolution. Then, awareness is rotated through the body, followed by breath observation and visualization of calming imagery.

Unlike napping, the mind does not drift off. It instead moves intentionally into deeper brainwave states – from alpha and theta to delta – all while maintaining awareness. The result is a unique meditative journey that leads to a state of restorative rest, where the body is asleep but the mind remains quietly attentive.

Sessions typically last between 20 and 45 minutes. Unlike traditional yoga or meditation, Yoga Nidra does not require physical agility or spiritual training, making it accessible to people of all ages and backgrounds. Practitioners often repeat their intention at the beginning and end of the session, a feature that links to both ancient yoga and Western techniques.

Health benefits

• Scientific studies show that regular Yoga Nidra improves sleep quality, mood, and hormonal balance, including reduced cortisol levels.
• Brain imaging has found increased dopamine activity and altered cerebral blood flow, suggesting a calming effect on the nervous system.
• A 2025 trial reported significantly lowered stress levels and better mental health outcomes among daily practitioners.
• Clinically, it helps reduce anxiety, depression, PTSD symptoms, and is used in treatment for insomnia, chronic pain, and trauma recovery.
• Hospitals and wellness centers in India and abroad now offer it as a non-drug therapeutic tool. During the pandemic, frontline workers reported reduced burnout and improved sleep after regular practice.

Global spread 

Though formalized in India, Yoga Nidra has found global resonance. From European ashrams in the 1970s to American yoga studios today, its appeal has expanded. In cities with large Indian diasporas – like New York, Toronto, and Singapore – it is offered in wellness centers, corporate offices, and community retreats.

Among diaspora communities, Yoga Nidra is also a means of connecting to heritage. It represents a bridge between Indian tradition and contemporary wellness culture. Its popularity soared during COVID lockdowns, when virtual sessions became widely available. In India, even Prime Minister Narendra Modi promoted it during the pandemic, underscoring its mainstream acceptance.

Tech companies, universities, and retreat centers across the world now offer Yoga Nidra as a tool for managing stress. Apps and online platforms have made it even more accessible, allowing people to follow sessions from anywhere – bedrooms, office break rooms, or college dorms.

A practice for modern life

In today’s fast-paced world, Yoga Nidra offers something rare: effortless rest. In as little as 15 minutes a day, it provides a structured pathway to relaxation. Its format appeals to modern sensibilities – organized, accessible, and grounded in both tradition and science.

Its step-by-step nature helps maintain focus, while its roots in ancient yoga give it a deeper cultural resonance. Though it draws from spiritual heritage, its practice does not require religious belief, making it a universal wellness method.

Ultimately, Yoga Nidra responds to a fundamental modern need – the desire to disconnect and restore. As its reach grows, it continues to offer not just a rest from the world, but a gentle return to oneself.