What is Yoga Nidra?

Rejuvenates the body

During Yoga Nidra, the body goes into a mode of deep relaxation. Regular practice helps the body to go into even deeper states of healing and rejuvenation. During this practice the body functions become minimal, metabolism slows down and the hormonal function increases. Therefore, the body gets the chance to begin the repair activity and expel the toxins out of the system. Due to this, the body starts to conserve energy. This process removes fatigue and rejuvenates the brain. After the session, you will fresh and energized as you have slept for many hours.

Reduces stress

We all suffer from some sort of stress. Stress has become part of our daily life. Some stress is healthy stress and some not. When the unhealthy stress is not controlled it creates physical and mental diseases. These are also called psychosomatic diseases.

Stress brings us in a sympathetic activity zone and drains our energy, robbing the brain and the organs of the necessary resources. That is why in stressful situations our capability to think reduces considerably and we feel tired and lazy. Because of this, we are not able to analyze properly, and we get confused between important and unimportant.

Sometimes we also have suppressed or repressed emotions which create constant stress in the body and the mind. With the regular practice of Nidra, slowly we began to become aware of our subconscious and the hidden issues. With the increased awareness we are able to release these issues and let them go.

Improves concentration

Concentration is the ability to keep the mind on a single point of focus. This is difficult for most of us as the mind is like a monkey. It does not like to stay in one place and gets distracted and bored very easily. Lack of concentration is a major issue for most of us.

During Yoga Nidra, we practice to stay focused on the instructions of the teacher and move the awareness to the different body parts and sensations. In the beginning, the mind keeps wandering, but as we try to follow the instructions, we keep bringing the mind back to the practice. Slowly, with regular practice, we can stay with the instructions longer and longer and the mind starts to distract less and less.

Over time, we gain control over the mind and train it to follow and focus. Almost everyone I have taught has seen a big improvement in their ability to concentrate. Nowadays, many schools are also integrating Yoga Nidra in the curriculum to use it as a tool to improve the concentration of young students.

Improves memory

With the practice of Yoga Nidra, we improve our ability to be attentive, to concentrate. We also improve our ability to retain information, we improve our memory. As our subconscious gets rid of unnecessary baggage and information overload, we free up mental space and our subconscious becomes more active and clearer. Due to this the efficiency of the subconscious increases and it starts to absorb and retain information more efficiently. This process is similar to defragmenting your computer’s hard drive. During the defragmenting process, all the data and empty space are rearranged to increase the efficiency of the hard disk drive.

Normally, we use only the left hemisphere of our brains for learning. The regular practice of Yoga Nidra, however, also stimulates the functioning of the right hemisphere. This, in turn, helps in better retention of the information.

Improves ANS response

The autonomic nervous system (ANS) is responsible for various bodily functions like metabolism, healing, and growth. This system works involuntarily. We cannot activate or deactivate it. There are two subsystems of ANS: The sympathetic nervous system and the parasympathetic nervous system.

The sympathetic nervous system (SNS) provides energy and resources to our muscles and heart. It is activated during physical or mental stress activities. These activities range from exercising, running, arguing, fighting, worrying or any other kind of activity which puts us in stress. The main purpose of this subsystem is to help us cope with stress.

The parasympathetic nervous system (PNS) provides energy and resources to the brain and the internal organs like the liver, kidney, intestines, etc. It is activated during calm and peaceful periods. The purpose of this subsystem is to give the body the tools to heal, grow and digest. When our nervous system is in the parasympathetic mode, our brain functions improve and repair at cell level takes place.

We need both systems active when they are required. But due to the excess stress and suppressed psychosomatic stress, in most people, the SNS stays active much longer. It stays active even when we need to rest and heal. This hinders the healing and repair of the body, resulting in illness.

During the practice of Yoga Nidra, we activate the parasympathetic nervous system. We train our subconscious to release stress and stay in a peaceful and observant state. That is why Yoga Nidra helps to rejuvenate the body. With the regular practice of Yoga Nidra, you will be able to improve the overall ANS regulation and response.

Lying Down vs Seated

One of the most obvious differences between Yoga Nidra and meditation is posture. In traditional meditation practices, practitioners will typically sit in a comfortable seated position with legs crossed and palms facing upward or in a concentration mudra like Dhyana Mudra. This upright position grounds the practitioner into the present, helping them focus and direct their awareness inwards. Yoga Nidra on the other hand is practiced lying down in a soothing position. Yoga teachers will usually encourage students to relax in the resting pose Shavasana which encourages them to relinquish control and drift into a dreamless sleep.

Beginner vs Advanced

In a meditation class, you’ll have to concentrate on your breath, block out the incessant chatter and step into the dark abyss of the mind. This can be quite a challenge for beginner practitioners. Yoga Nidra is a guided practice, making it easier to follow and reach the desired state of consciousness. In a Yoga Nidra class, a yoga teacher will steer you through the various stages, helping you drift into deeper brainwave states naturally. After some time, you’ll have gained the skills and knowledge to focus and control the awareness alone.

Guided vs Solo

Also known as guided meditation, Yoga Nidra is typically practiced in a class with an experienced instructor. During a Yoga Nidra class, the teacher will guide you through various stages of relaxation. First, you’ll be asked to develop an intention for the practice. With your intention firmly in your mind, you will be prompted to focus on your breath, bodily sensations, emotions, and thoughts. The purpose of this guided mind and body scan is to gently lull you into a dream-like state without forced concentration or extreme effort. Meditation on the other hand is typically practiced solo. Yogis learn how to draw their attention inwards using various meditation techniques such as a body scan, candle gazing and focused breathing. This can be quite challenging and can often take years to master.

Passive vs Active

Yoga meditation is an active training of the mind that demands effort, commitment and complete concentration. In traditional meditation, practitioners have to learn how to draw their attention to a single point of focus in order to reach a receptive state. Yoga Nidra is far less rigid in comparison. Using resting postures and calming props like blankets and pillows, Yoga Nidra encourages the mind to let go and naturally drift into a deep state of relaxation, just like nodding off after a long day. You are not steering your awareness in the desired direction but allowing it to be carried by the current of the universe. It’s important to remember that even though your physical body is resting, your mental body is still active and in an observing state.

Deep Relaxation vs Spiritual Awareness

The most significant difference between meditation and Yoga Nidra is the intention of the practice. Yoga Nidra is a rejuvenating ‘sleep' which relaxes the mind and bodily senses, promoting self-awareness in the process. Meditation is not practiced for relaxation, but rather to enter a highly conscious state where spiritual growth and awareness can begin. So, if the primary aim of your practice is to recharge your system and slip into soothing rest, Yoga Nidra is for you, however, if you’re after a deeply transformational experience, regular meditation will guide you to a heightened state of consciousness and awareness.

In both Yoga Nidra and hypnosis, the body is deeply relaxed and the subconscious is very active. But these are the only similarities.

As both Yoga Nidra and hypnosis can be used to influence the mind, many people think that Yoga Nidra is a form of hypnosis. But both the practice and the purpose are very different. Although they both begin with the guided relaxation, Yoga Nidra continues in one direction and hypnosis in another. But it’s true that when the senses and the mind calm down you may pass through a hypnotic state. If you stay aware of the ongoing process you can bypass that state.

That is why often the teacher repeats or asks you to not sleep. In Yoga Nidra, you try to stay awake. Even you relax deeply you don’t want to sleep. You are aware that you are in the process of Yoga Nidra. In Yoga Nidra, the conscious mind is still active and can assume control at any time, whereas and in hypnotism, the consciousness often is suppressed and you might have no recollection anymore of what you experienced.

In Yoga Nidra, the role of the teacher is to guide and bring you to a state of deep awareness. In hypnosis, the therapist often takes control of the conscious mind to explore your subconscious.