The Techniques for Yoga Nidra

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Sri Swami Satyananda Saraswati, a yoga master in India and the West who founded schools in the 1950s and 1960s, developed yoga nidra from a standard mind-calming exercise practice. Yoga nidra, meanings ‘yoga rest,’ concentrates on easying the mind and body while keeping full awareness. A regular practice of yoga nidra can easy your nerves, uplift your mood, alleviate stress and anxiety, lower pain and assist with insomnia.

Yoga Nidra Posture

To practice yoga nidra, take a course or follow in addition to a CD or a podcast. The posture of yoga nidra is savasana, also called Remains pose. You merely push your back with your eyes closed. Your arms are at your sides, slightly far from your body, and your palms deal with up with your fingers curled naturally. Separate your legs a little and let your feet fall out to the side. Physically, this is all you do in yoga nidra.


After getting comfortable in savasana, you set a sankalpa. In Sanskrit, ‘san’ implies ‘the highest fact’ and ‘kalpa’ implies ‘vow.’ So, sankalpa welcomes you to bring attention to the need within your heart and to live your inmost fact. This can be anything from longing for world peace to accomplishing a specific goal in your life. By focusing on your sankalpa throughout your yoga nidra practice, you establish aware awareness of exactly what you most worth. In your class or on the recording, the instructor talks you through the best ways to word your sankalpa in your mind to finest align with your need.

61 Points

A body scan with 61 points– on your right side, on your left side and throughout your center– connects you with your body and occupies your mind. Timing is important, as relocating with the 61 points too quickly makes the workout too rote and moving too slowly might trigger your mind to roam. The idea isn’t to concentrate however to stay alert through the practice.

Breath Awareness

Focus on your breath, seeing the flow of your inhalations and exhalations. To stay alert, you count your breath in reverse from 27 to one. To yourself, you state something like ’27, navel increasing, 27 navel falling, 26 navel increasing, 26 navel falling,’ etc., until you reach one. If you lose count, you begin again from 27 and work your means back down.


The instructor quickly names images for you to picture. These can include a mountain, river, holy place, flower and a kitten, among others. Yoga nidra ends with a take another look at to your sankalpa. This time, you completely feel its impact on your mind and your body.