Yoga Nidra – Discover Benefits of Sleep Meditation

#YogaDay – Do you even know according to a survey around 50 to 70 million American’s who experience insomnia each year? It’s quite a large number right, well it’s pretty common to experience insomnia in their 40’s and 50’s due to mood swings and hormonal imbalance and many other reasons.

But After they experienced the disease for a long time, then some people decide to get dependent on the pills as a scientific way to get rid of this, while some people apply Yoga as a natural way to heal themselves.

In this article am going to tell you how you can overcome your insomnia and other sleeping problems with the help of Yoga Nidra and its advanced yoga poses.

So, without any further delay, let’s dig into this.


Yoga Nidra is the practice of psychic sleep. It is also known as the ‘yogic sleep’ asana and trust is one of the easiest and effective ways for meditation.

While practicing this asana the practitioner rests comfortably in Savasana posture by laying on the back straight and simply closing the eyes. And this is the time when the person experiences being middle in the middle of sleep and the conscious state.

This systematic meditation takes you through the process of Pancha Maya kosha (five layers of self) and leaving you with a sense of completeness.

Fundamental Steps that Involves in Yoga Nidra

Basic Structure of Pose: This Yoga Asanas usually performed by the yogi in the Shavasana (Corpse Pose) with closing the eyes. However, if you are not comfortable with your posture then you can also use some kind of support underneath your head and back as well.

After coming in this stage, the relaxation of the mind mainly convinces by the posture and welcoming the external sounds by taking the stress out of your body.

Imagine your Desires:

This stage is more about your imaginations and desires after coming to a state of relaxation. I would recommend you think about your inner desires that you wish to achieve in life it could be anything. All you need to do is focus on your imagination.

Your thinking should be clear and more positive in order to feel calm. And make sure after you think of it, try to imagine that you have already achieved it in the present time.

Revolving your posture:

In this time, you just have to start moving your body parts systematically. You just need to use your imagination here by keeping certain things in your mind.

And start rotating your body parts one by one without any physical movement. First, start with the left side of your body- move your left hand, then left thumb, and keep going until you end up with your toe.

Significance of the Breath:

This is the fourth stage and the important as well, we just need to focus on our normal breath. But here is one thing that you don’t need to keep in mind while breathing. Do not try to overthink your own thoughts or attempt to change the movement of the breath.

Just aware of the breath from the nostril to the chest and then abdomen, focus on your breath.

Welcoming the opposite emotions:

In this stage, the physical and the mental both excitements are involved, try to think in a different direction just like the opposite. Don’t hold the situation here whatever comes in your mind let it be.

Like if you are feeling worrying then feel calm. Feeling sad then just feel happy. Let your mind works about your feelings.

Know yourself who you are:

Just welcomes everything that coming in your mind like running water and do not try to control anything in your mind. All you need to notice the sense of feeling hungry or angry or some other thoughts.

In other words, it is used to also called visualization of the dark image place in front of your closed eyes and that’s the same way you have to visualize yourself by asking questions or things you usually do.

At the end:

In order to finish, this posture, all you need to do is go back once again and become aware of the external sounds around you it could be a person’s voice, bird sound anything. Now slowly move your body from the current position. And then comes to the stretching stage.

5 Yoga Nidra Poses:

Yoga poses for better sleep

  1. Child Pose (Balasana)
  2. Cat-Cow Pose (Bitilasana)
  3. Supine Twist (Supta Matsyendrasana)
  4. Legs up on the wall (Viparita Karani)
  5. Corpse Pose (Savasana)

What are the Benefits of Yoga Nidra?

  • Better in sleep and insomnia:

We all know that due to improper sleep you can also end up with stress and anxiety or depression.

And that’s how Yoga Nidra works when we practice this yoga asana, we are aware of our body parts thoughts and consciousness.

  • Develop Your Routine:

With the Regular practice of the Yoga Nidra, you can able to change yourself not only internally but it also helps you from outside to develop the entire new routine of your lifestyle for the better experience. And you will start noticing the changes.

  • Building your mindset Strong:

While doing this yoga Nidra basically we train our mind from scratch. It includes things like what to observe, do not overthink, how to control emotions, and many other things.

  • Know Yourself Better:

Yoga Nidra is the best way to find yourself better spiritually. By performing the asana, you allow yourself to focus on your body and mind.

It also creates a connection between your body and soul which gives more space in your mind to learn about yourself through the restful experience.

  • Increases Determination:

Yoga Nidra gives us positive energy and a peaceful atmosphere, which boost our confidence and will power as well. And you may have seen how some people get recovered so fast after suffering from a major disease, it’s all about determination and Sankalp.


Yoga Nidra is one of the best exercises especially for those people who have issues regarding sleep or insomnia. With the regular practice of Yoga Nidra, you will not only solve your sleeping problem, but there are many benefits you are going to have.

Also read: 26 Bikram Yoga Poses and Benefits

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