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c
 (Sanskrit for Yogic Sleep) is a powerful technique from the tantric Yoga

tradition. It creates an altered state of consciousness allowing the practitioner to

enter the realm of subconscious and manifest effective and seemingly magical

changes in their life. Yoga Nidra is a part of the Pratyahara limb of Raja Yoga, one of

the eight limbs of yoga; the well known codification system of the Yogic practices by

Patanjali (an Indian sage who lived around 200 B.C.) Pratyahara deals with the

withdrawal of the senses and the influences of the mind which do not serve us on

the path of enlightenment and liberation. 

he Yoga Nidra method is so inherently powerful that it has been kept secret for millennia
until the 1960ƞs when it was reintroduced to western students by Parmahansa Satyananda

Saraswati founder of the Bihar School of Yoga.

he most easily observable effect of this practice is the extremely deep relaxation of your
nervous system. Yoga Nidra has been clinically shown to be one of the most powerful
methods available to achieve this state without the use of chemical agents.

he specific guided sequence of the physical relaxation points in Yoga Nidra, developed by
the ancient yogis, parallels the exact sequence of the brain centres as shown by findings of

recent neuro-medical research into the nature and structure of the brain. Once you reach
the deepest state of physical and mental relaxation the mind becomes receptive to new
concepts. By reaching this stage through the specific sequence of mind-activating
visualizations, you will access the subconscious and have the opportunity to effectively

implant an affirmation of your choice. With diligent Yoga Nidra practice, these desired
changes will manifest in your life. his is truly the magical aspect of this ancient art and
science.









c
 

 

1) A systematic method of inducing complete mental, physical and

emotional relaxation while maintaining awareness at deeper levels.

2) A way to manifest any desire, be it physical, mental or spiritual.

3) Amethod of altering karma and finding Moksha (Liberation). 







 

c




1) Internalization / Relaxation ƛ preliminary preparation of the body.

2) Affirmation ( Sankalpa ) ƛ A personal goal previously decided upon is declared

silently. 

3) Rotation of Consciousness ƛ the consciousness is taken on a tour of the whole

body in a structured fashion. 

4) Respiration awareness ƛ a period of awareness of the breath at special positions in the

body.

) Manifestations of Opposites ƛ pairs of feelings and emotions are experienced.

6) Creative Visualization ƛ Various Archetypal images are visualized mentally.

7) Affirmation (Sankalpa) is repeated and, now in a highly suggestible state of conciousness,

is programmed into the subconscious mind. 

8.) Externalization / Return to Full Awareness ƛ a careful and gradual return to a normal
state.

Many people in the East and the West are attracted to Yoga Practices, for they think they
can find solution to every problem therein; be it physical, mental, emotional or spiritual.
Much importance is attached to relaxation techniques that one thinks might help a person in
easing the tension caused due to chronic stressful life style. Yoga Nidra is one such

wonderful technique, not only for physical or mental relaxation but also for preparing the
mind for spiritual discipline. It concerns mainly with pratyahara (withdrawing senses form

sense-objects) and dharana (concentration).

It is to be understood that ordinary sleep is not relaxation, for tensions cannot always be
resolved completely in ordinary sleep. Yoga Nidra is qualitatively different relaxation. It is a

ƞsleepƞ where all the burdens are thrown off to attain more blissful state of 

, a
relaxation much more intense than ordinary sleep. 
As Swami Satyananda Saraswati (Preface to ƠYoga Nidraơ, 1982, Bihar School of Yoga,

Monghyr, Bihar, India) says:

ƝWhen awareness is separate and distinct from x

 ƛ mental modifications, when waking,

dream, and deep sleep pass like clouds, yet awareness of Atman remains, that is the
experience of total relaxation. That is why, in Tantra, Yoga Nidra is said to be the doorway

to samadhi!ƞ


    
  

here is no question about the close relation between the body and the brain. Various
centers in the brain control, modify, and affect our bodily functions. In fact, there is a center
in the brain for every act, whether willful or reflex, physical or mental. Experimental data

have identified many such specific centers. Stimulation of these centers leads to appropriate
actions, be they motor or sensory, secretary or emotive, affective or cognitive. hus we

have a holographic representation of the body on the brain.

o put the thing more concretely, it is proved that the left half of the body is represented in
right half of the brain and vice -a-versa. As far as the muscular actions are concerned, the

representation is in an Ɲupside down mannerƞ in motor area of pre -central gurus. hus, at
the top of this part of brain the lowest portion of our body -foot- is represented. hen comes
ankle, leg (calf), knee, thigh, hip, trunk, shoulder, arm, elbow, wrist, palm, fingers, thumb,
then neck, jaw, face, eyes, ears, tongue, taste, swallowing, etc. he same thing is applicable

for sensations. Stimulation of brain centers of sensory cortex evokes sensations in the
opposite half of the body.

c




In Yoga Nidra exactly opposite process is used to make the brain centers active by focusing

awareness on the parts of the body in a definite sequence. hus, the person tries to
stimulate various parts of the brain by focusing the awareness on the corresponding parts of

the body. By awareness is meant Ɲattitude of witnessƞ towards physical or mental actions of
the body.


 


Yoga Nidra usually takes from twenty to forty five minutes to complete. he procedure is
carried out by first doing a few asanas -practicing a few postures. hen the person lies on
his or her back in totally relaxed posture (shivasana -posture simulating dead body). Eyes
are lightly closed, arms are kept with palms facing upwards, breathing is natural and quiet. 



   

Before the rotation of awareness the practitioner should make a positive resolve about a

particular aim in life. he wordings should be clear and precise. he traditional approach
when disciples commited their lives to study with a teacher was not to use the power

inherent in this practice to manifest trivial things which would only satisfy the ego, but

rather aim for Ơhigherơ goals realting to spiritual growth and enlightenment. he traditional
yoga nidra affirmation (resolve) of the sadhakas (adepts) was:

ƠI am awakening the kundalini energy which is coiled like a snake at the base of my spineơ

A few other examples of traditional resolves:

a) I awaken my spiritual potential,

b) I am successful in my all undertakings,
c) I achieve total health

d) I am a positive help in spiritual progress of others, etc. 

For a detailed description of the effective formulation of a resolve please click here.

÷ 

      


hen the rotation of consciousness begins. he person has to just visualize the part of the
body mentioned by the instructor; it can be a teacher or a tape-recorder. he student must
not move any part of his body. Quickly corresponding with the instructions, he or she has to
shift his or her awareness from one part to the next. he aspirant should not imagine the

next part before the instructor mentions it. he whole process should be a pleasure and not
a burden. here should not be any anxiety or expectation. 
he usual pattern is to start focusing awareness in the following sequence: 

First on the right side: he thumb, fingers (one by one), palm of the hand, then the wrist,
the forearm, the elbow, arm, shoulder, right side of the back, hip, thigh, knee, leg, ankle,
foot, great toe, other toes of the right foot. 

he same sequence is repeated for the left side.

hen awareness is focused on the proximity of the body with the carpet (ground). Back of
the head, shoulders, back and spine, thighs, heel. Next the front of the body -surface is

brought in to awareness. Face, brow, eyes, nose, lips, mouth, ears, chin, neck, chest,
abdomen.

ÿ 

 






After rotation of the consciousness in such a sequence, focusing the attention on the act of

breathing completes  


 . One simply maintains awareness of breath,
either at the nostril or of its passage through the navel and throat. It is claimed that the
process, in addition to concentration of mind, assists in Ơpratyaharaơ ƛ withdrawing the

sense centers from their objects of sensations.

 



  

Next comes 


 




  




  . Attempt is made to bring
to memory the intense physical and emotional feelings; they are re-experienced or re-lived

and then effaced. Usually this is practiced with pairs of two opposite feelings like hot and
cold, lightness and heaviness, pain and pleasure, joy and sorrow, etc. Relaxation at the

emotional level and building up of strong will -power are the two major outcome of this
procedure.

D   
  

he final stage of yoga nidra relates to 




 . he aspirant tries to visualize

the objects as described by the instructor. 

Usually such images and symbols are chosen are archetypal, meaning that have universal
significance. o quote a few: 



A mountain, river, the sun, ocean, temple, fire, saint, animal forms, etc. 

If you are interested in finding out more about the universal archtypal images please
investigate the writings of Joseph Campbell, particularly Ơhe Power of Mythơ and ƠA hero
with a thousand facesơ 

he practice helps to develop self-awareness and helps in concentration ƛ dharana. Rarely,

even meditation -dhyanaa- may be the natural outcome.

 


 



Once again the resolve or sankalpa is intently thought of or even visualized. hus,
consciously one tries to direct the unconscious mind onto the predetermined goal in life.
his time the unconscious is very receptive and therefore will accept the suggestion from
the conscious mind more readily. It is claimed that in due course of time, depending upon

the sincerity and regularity of the sadhana, the resolve bears fruit in sadhakaƞs life.






~Everyone can practice. Even beginners who are stiff.

~Physical stresses and tensions are removed.

~Mental stresses and unwanted impressions are removed.

~Emotional balance is restored.

~he unconscious is focused on a personal goal so that it can be achieved more easily.

~Advanced practitioners can achieve a state of self-realization in Yoga Nidra.

Yoga Nidra helps in restoring mental, emotional, and physical health by way of relaxation,
and makes the mind more conducive to pratyahara -withdrawing senses from their objects,

dharana -concentration, and meditation. Such a practice helps harmonize two hemispheres
of the brain and the two aspects of autonomous nervous system ( sympathetic and

parasympathetic). he impressions in the subconscious are brought to surface, experienced

and removed. hus, the fixation of awareness on the body is replaced with the awareness

linked to subtler aspects of prana (the life force) and spiritual dimensions allowing for
maximizing of the pure yet unmanifested potential within.