As a yoga teacher, I like to delve into the philosophy of yoga. However, the rational part of me tends to seek scientific explanations to explain why what happens in our bodies and minds happens. So it was in the context of ongoing education, but more importantly an inner search, that I heard about yoga nidra.

I decided to try it out of curiosity and without any particular expectations.

"Sleep yoga" it's called, I thought, at worst I'll just fall asleep.

And yet! These 30 minutes of guidance were a real revelation for me! Refreshing as if I had awakened after a deep and restful sleep and an incredible sense of well-being that lasted for hours afterwards!

I got excited and looked into it more. And what I learned I really want to share with you!

What is Yoga Nidra?

It is a systematic method, created by Swami Satyananda Saraswati, which induces complete physical, mental and emotional relaxation. It is a deep relaxation technique and also a meditative practice with innumerable benefits for human health.

It uses the biological process of sleep, the liminal state between sleep and wakefulness, where the subconscious mind is most receptive, to "plant" appropriate seeds through which true healing and the deep self-transformation.

If we imagine our mind as a fertile garden, whatever we sow there will grow. 

With yoga nidra we gain access to the subconscious mind. It helps us to "weed out" limiting beliefs and automatisms that have been formed at a very young age or even older, through experiences and life events.

To make internal shifts and get rid of fears, to change our relationship with our thoughts, to weaken perceptions, habits and patterns of behaviour that hold us back and prevent us from enjoying life to the fullest.

With this method we zoom out and observe events from a different perspective, we essentially change our perception filter, we accept situations that we cannot control and redirect our vital energy to "sow" new beliefs, beneficial thoughts and eventually choose useful behaviors that will evolve us and move our lives forward.

How does Yoga Nidra do this?

It interferes with the functioning of the nervous system by activating the parasympathetic nervous system. Specifically, it interferes with the electrical activity of the brain by calming the mind waves (from Beta and Gamma to Alpha, Theta and Delta waves)

Conscious awareness of the breath and body, positive intentions and visualization are some of the tools used in yoga nidra.

It works on a physical level, as it directly "charges" our batteries.

During yoga nidra the brain produces a number of very beneficial substances for the body, i.e. it activates our "internal" pharmacy. Cortisol is balanced and serotonin (calmness, clarity, physical relaxation), oxytocin (hormone of love and pleasure), endorphins (sense of well-being) are secreted, GABA (reduces muscle tension and cardiac stress), DHEA (depression relief, memory and immune improvement), melatonin (sleep hormone), Human Growth Hormone (slows down aging), dopamine (pleasure, reward)

On a psychological level, it is used preventively or supportively, alongside medication, in cases of illnesses due to psychogenic causes, autoimmune diseases, cancer, multiple sclerosis, post-traumatic stress, chronic pain, behavioural disorders, chronic stress, depression, sleep disorders, diabetes, low immune system, etc.

There are 3 stages of relaxation in yoga nidra, depending on how deeply you experience this experience.

If you don't relax enough, it's okay!

The analytical mind needs practice to withdraw from external stimuli (sounds, disturbances) and internal stimuli (thoughts). It needs practice to detach itself from automatism and establish self-observation and mindfulness.

If you just fall asleep, it's still okay! It means that's what your body needed most at the moment!

There is no right or wrong way to do yoga nidra. Whatever emerges during the session is legitimate and means that this is what needed to be released from the body, mind and soul at that particular time. Emotional release and physical relaxation takes place.

And, as the body relaxes and the mind calms, it is time for the heart to be heard...

It is time to get in touch with our real needs, to realize our true nature, with the ultimate goal of bliss and fulfillment in life.

Can everyone do yoga nidra?

Yoga nidra is now an international practice. You don't need to be familiar with yogic philosophy or have a particular culture or religion to reap its benefits.

If you decide to try it and practice it systematically, you will probably discover possibilities you never imagined the human mind had. Because it will help you unlock your inner power and take control of your life, starting by affecting your body first and gradually working your way up to more subtle levels.

And you're going to do it all by yourself, just by following the guidance. All you need is unremitting effort and faith. Approach with an open heart, without attachment to the result.

Just let yourself go...

Signed by Vicky Mandalou