FREE E-BOOK

YOGA NIDRA:
THE POWER OF
YOGIC SLEEP
By Yoga International
 ACCESSING DEEP
RELAXATION
Yoga nidra is a technique derived
from the tantras and is considered
Raja yoga - the yoga of meditation.
During the practice, one appears to be
asleep, but the consciousness is
functioning on a deeper level of
awareness.

Unlike “traditional” meditation, Yoga

Nidra doesn't require you to
concentrate and still your mind, in
yoga nidra your senses are pulled
away one by one to tap you into your
deepest subconscious state.

In yoga nidra, the state of relaxation is

reached by turning inwards and away
from outer experiences, providing the
practitioner with deep relaxation.

In this e-book, you’ll learn the benefits

of a yoga nidra practice and how to
get started.

YOGA NIDRA FUN FACTS

It has been said that one hour of yoga
nidra is equal to four hours of sleep
Yoga nidra is sometimes referred to as
psychic sleep
Some believe that during the state of
yoga nidra one can learn a language
or change harmful habits
 "YOGA NIDRA IS A
SYSTEMATIC METHOD OF
INDUCING COMPLETE
PHYSICAL, MENTAL, AND
EMOTIONAL RELAXATION"

- Swami Satyananda Saraswati

 YOGA NIDRA AND
SLEEP
Yoga nidra and sleep are closely entwined. By understanding the
benefits of sleep, you’ll begin to understand how yoga nidra can impact
your life.

Sleep must be useful. After all, the average human spends 26 years of
their life sleeping. While all of us sleep, most of us have no idea why.
William C. Dement, the founder of Stanford University’s Sleep Research
Center, who researched sleep for 50 years, was asked the reason why
people sleep. He answered, "As far as I know, the only reason we need
to sleep that is really, really solid is because we get sleepy."

However, scientists do have a few theories about why we sleep...

Sleep helps our wounds to heal, improves memory, boosts the immune
system, manages pain, and lowers stress. The same healing power is
found in yoga nidra, with added benefits. When you’re practicing yoga
nidra, your body will relax, but your mind will also be awake and one-
pointed as it is in meditation.
 ALL ANIMALS NEED TO
SLEEP, EVEN FISH. YOU
MIGHT SEE FISH
SWIMMING ALL THROUGH
THE DAY, BUT THEY’RE
ACTUALLY SLEEPING
SOMETIMES. THEY CAN
TURN OFF ONE SIDE OF
THEIR BRAIN TO SLEEP
WHILE KEEPING THE
OTHER SIDE CONSCIOUS.
BENEFITS OF
YOGA NIDRA
PROBLEM SOLVING

Sometimes the answers to our most pressing

questions are hidden in our unconscious. Yoga nidra
gives us the gift of accessing buried thoughts and
delivering them to the conscious mind.

ACCESSIBILITY & EASE

Yoga nidra can be done by anyone and there is no

way to do it wrong. All it requires is that you can lie
down and be guided into a conscious yet deep
sleep.

IMPROVED MEMORY

During yoga nidra, the mind is fully aware and will

absorb the teachings. It is said that you can learn a
language while practicing yoga nidra.

HEALING

Yoga nidra can strengthen your immune system and

reduce stress which leads to better overall health.

CREATIVITY

Some of the greatest works of art have been

inspired by the unconscious mind. Yoga nidra helps
us tap into the creative center.

UNDERSTANDING

Not only does yoga nidra help you understand

yourself better, but it also helps you understand your
meditative practice more in-depth.
 THE STAGES OF YOGA NIDRA
Western thought emphasizes three human states: physical,
mental, and energetic. Traditionally, yoga nidra emphasizes
seven sheaths (or Sanskrit: kosha, meaning body) with a stage
focusing on each.

During your yoga nidra practice, you’ll pass through one sheath
to the next, awakening your inner wisdom and discarding
unnecessary stress as you’re guided to your natural state of
happiness (sahaj), a changeless part of yourself.

Before yoga nidra, our minds are pointed in all directions. We’re
distracted by our surroundings, instead of focusing our
awareness. As you begin your practice, you should set an
intention, known as "sankalpa".

This intention should be set in the present and be stated as a

positive affirmation, no matter if it is true right now or
something you are hoping for in the future. For example, rather
than saying, “I want to be more compassionate,” your intention
might be “Compassion is my true nature” or “I am compassion
itself.” Focus on the now. Then, you can move along through
each stage listed on the following pages.

These stages will give you an understanding of the practice, but

to fully immerse yourself in the experience, especially if this is
your first time, you should use guided audio or a teacher.
Recommended resources can be found at the end of this e-
book.
 -01-
PHYSICAL BODY
A massive open online course is an online course
aimed at unlimited participation and open access

-02-
ENERGY BODY
A massive open online course is an online course
aimed at unlimited participation and open access

-03-
EMOTIONAL BODY
A massive open online course is an online course
aimed at unlimited participation and open access

-04-
BODY OF INTELLECT
A massive open online course is an online course
aimed at unlimited participation and open access

-05-
BODY OF JOY
A massive open online course is an online course
aimed at unlimited participation and open access

-06-
BODY OF EGO/I
A massive open online course is an online course
aimed at unlimited participation and open access

-07-
NATURAL STATE
A massive open online course is an online course
aimed at unlimited participation and open access
 PREPARING WITH
GENTLE MOVEMENT
Try this sequence to help you relax before your yoga nidra
practice. Keep the movements gentle and slow

1 Stand with feet hip-

width apart, make
5 With arms overhead,
interlace your fingers,
fists, and swing your press the palms up for
arms forward and three breaths. Release
back. your hands and let the
arms drop to your
sides. Repeat three
times.

2 Keep swinging your

arms, but now also
6 Lean forward, place
your hands on the
bend the elbows knees. Exhale and
when swinging back, squeeze your
like you are navel towards the
punching the air. spine. Inhale and
release the pressure.
Repeat seven times.

3 Swing both arms

horizontally in 7 March in place by
lifting your knees
different toward your
directions like a navel gently.
scissor in front of
you. Soften your
upper chest &
shoulders.

Move your feet From tabletop, raise

4 slightly farther apart, 8 your right let to the
keep your hands in side, then behind
light fists, twist from you, and then bring
side to side. As you it down. Do the
twist to one side, let same with your left
the opposite heel leg.
lift off of the floor.
EXPERIENCE
YOGA NIDRA
CULTIVATE DEEP CALM
Oneika Mays

Cozy up and drop into the kind of deep relaxation

that is unique to yoga nidra. Take a few moments to
settle in, then practice bringing mindful awareness to
different regions of your body

DEEP REST & RELAXATION

Hilary Jackendoff

Feeling restless at night? Join Hilary for an all-levels

guided yoga nidra that’s designed to promote
deep rest and relaxation so that you feel refreshed
in the morning.

A PRACTICE TO DO IN BED AND EASE

INTO SLEEP
Stephanie Lopez

fall into a deep, restful sleep. Feel into your sensations

and learn to let go into simply being. There is no
closing at the end of the meditation so you are free to
keep your eyes closed and drift off. Enjoy this time
that’s just for you.

ENTER INTO A DEEP SLEEP

Richard Miller

Enter into a deep and restful sleep. You’ll be guided

to let go of your thinking mind and connect with
breath and sensation in order to experience a deeper
sense of well-being as you drift off to sleep.
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