What is Yoga Nidra?

When I first heard about Yoga Nidra, I was curious but unsure what it really meant. It sounded like a form of Yoga, but different from the usual classes, poses and stretches I knew after practising in London and South Africa for over 10 years. Over time, I discovered that Yoga Nidra goes beyond Savasana (corpse pose for mental stillness at the end of an Asana (pose) class) and offers a unique way to relax deeply and reset the mind. If you are new to Yoga or struggling with stress, depression or anxiety, or need some quality "me-time", Yoga Nidra might be the perfect helpful practice to explore.

What Yoga Nidra Means

Yoga Nidra translates from Sanskrit as “yogic sleep.” It is a guided meditation technique that leads you into a state between wakefulness and sleep. Unlike regular sleep, your body rests deeply while your mind stays aware and relaxed. This state helps release tension and stress, allowing your nervous system to reset.

I found this fascinating because it means you can experience the benefits of deep rest without actually falling asleep or taking too much time out of a busy day. It’s like a mental reset button that anyone can use, even if you don’t have time for long meditation sessions.

How Yoga Nidra Works

During a Yoga Nidra session, you lie down comfortably, usually on your back, and listen to a guided voice. The guide takes you through several steps:

• Body Scan: You focus attention on different parts of your body, noticing sensations without judgment.

• Breath Awareness: You observe your breathing, which helps calm the mind.

• Visualisation: You imagine peaceful scenes or repeat positive affirmations.

• Sankalpa: This is a personal intention or positive statement you repeat silently to yourself.

  
  

These steps help shift your brainwaves from active thinking to a relaxed state. Research shows that yoga nidra can reduce anxiety, improve sleep quality, and lower symptoms of depression or anxiety. I'm particularly passionate about helping teenagers and women manage the anxiety that comes with life changes and accept themselves as they are - perfectly imperfect.

My Experience with Yoga Nidra

When I first tried Yoga Nidra, I was surprised by how quickly I felt calm. I was lying down after a stressful day, Googling arbitrarily. I found this Yoga Nidra by Swami Satyananda Saraswati, and the guided voice helped me focus on my body and breath. I noticed my mind slowing down, and my muscles relaxing deeply. After the 40 minutes, I felt refreshed, as if I had taken a nap but without the grogginess.

I wanted to get more exposure to the science of the practice, and couldn't believe my luck that I found the amazing Jennifer Fitzsimmons @ Pathways Academy of Life just a short flight away from me. After umming and aahing for a couple of years, I realised I needed to take time for myself and spoke with her about wanting a retreat, but combined my self-healing with attending her 10-day (100-hour) Accredited Yoga Nidra Teacher Training course.

Whilst I know how cliché it sounds, it truly was a life-changing experience. I went from thinking "I'll never teach this, I'm just here to study something I'm interested in instead of usual work-related studies", to really seeing the benefits in myself, to subsequently "practising" on family and friends after nagging them to just try it, and then opening my own small studio.

It doesn't mean I don't still have bouts of depression or anxiety, and I do still take a low-dose SNRI, but the combination means I manage these phases so much better than before, when I took myself directly into the abyss of a breakdown by not acknowledging that my mind needed care... I'm human too, after all!

Who Can Benefit from Yoga Nidra?

Yoga Nidra suits many people, especially those who:

• Feel overwhelmed by stress or anxiety

• Struggle with insomnia or poor sleep quality

• Experience symptoms of depression

• Want to improve focus and mental clarity

• Need a gentle relaxation method without physical strain

  
  

Because it is a guided meditation, you don’t need prior yoga experience. It’s a simple way to calm your nervous system and recharge your energy.

Frequently Asked Questions

• Jeepers, I’m not fit anymore. How will I cope? My classes are very slow and calming, consisting of approximately 10 minutes of breathwork (pranayama), 20 minutes of light stretches (asana), and 30 minutes of deep relaxation. Plus, you do only what is comfortable for your body and mind, and it is never a competition.

• How does Yoga benefit me if it’s a light class? I thought it was supposed to be tough exercises? There are many types of yoga with varying intensities. We will focus on light improved flexibility and posture, as well as mental and emotional balancing for reduced stress and anxiety, and enhanced mental clarity and self-awareness.

• What equipment must I bring? Just yourself. I provide exercise mats in my studio; you can bring your own to lay on top if you prefer. Nothing else is needed, but if you do get cold easily bring a light blanket, and a small flat pillow if your neck gets sore when lying flat on your back.

• Don’t I need to be a vegan Barbie dressed in Lululemon? Nope! Ages 12 upwards, all sizes and all fitness levels are welcome, including Barbie, Granny and your weird Uncle Bob. And yes, even if you enjoy a steak, ciggie and a glass of wine, you’re welcome (I do too - it’s all about balance!). Loose-fitting clothing that is comfortable to move in is recommended.

• Isn’t Yoga the anti-Christ? Yoga is an ancient, non-denominational, non-religious philosophy and science of the mind to calm restless thoughts and balance emotions. It welcomes all with an ethos of acceptance and unification. Join us, no matter your gender, age, race, religion, or any other label assigned by society.

• Am I gonna be brainwashed and become part of a cult that ends up “drinking the Kool-Aid”? Absolutely not! Yoga is the journey of the self, through the self, to the self. You have total control at all times, and you set your own intentions, whether they be physical, mental, emotional or spiritual.

Final Thoughts on Yoga Nidra

Yoga Nidra offers a powerful way to rest deeply while staying aware and without complicated routines. If you are new to yoga or looking for a gentle tool to support your mental health, Yoga Nidra is a safe space that is worth trying.