For many, yoga is mainly known as a form of movement. Often, we think of challenging poses that require flexibility, strength, and balance. But yoga is much more than that. Behind the poses (asanas) lies a long tradition and philosophy of inner calm and awareness. I’ve written more about this in this previous post.
Yoga Nidra is a unique form of yoga that allows your body to relax while your mind remains clear and alert. The name literally means “yogic sleep.” It is usually practised lying down on a mat, allowing you to enter a state between waking and sleeping, where tension, stress, and mental clutter can gently dissolve.
Yoga Nidra has a long history. Its practice is rooted in Indian sources such as the tantras, the Upanishads, and Patanjali’s Yoga Sutras, where deep relaxation and the development of awareness were already described. In the last century, Swami Satyananda Saraswati developed modern methods that combine this ancient knowledge with practical techniques, making Yoga Nidra accessible to everyone.
In practice, this means that during Yoga Nidra, you enter a deep rest. Your senses withdraw, your breathing slows down, and your body shifts into recovery mode. Yet your awareness remains active. It’s a gentle, conscious relaxation in which you are both calm and awake at the same time.
Yoga Nidra can help release old tensions, emotions, and mental patterns. It’s a gentle way to restore, clear your mind, and experience deep inner calm. Sometimes you may fall asleep during a session, but ideally, you remain alert and present. Even if you drift off briefly, your body still benefits from the deep relaxation and can recharge.
During a Yoga Nidra session, you move through different states of consciousness: waking, dreaming, deep sleep, and Turiya. Turiya is a state beyond sleep and wakefulness. You are fully clear and calm, without actively thinking or reacting to external stimuli. It creates a sense of silence, focus, and balance, helping you gain insight into yourself and your emotions. In this way, Yoga Nidra becomes a journey through your own consciousness, renewing body and mind and bringing you closer to yourself.
Benefits of Yoga Nidra
If it were up to me, Yoga Nidra would have a regular place on every Curaçao yoga studio schedule, because the benefits are endless. Regular practice can help with:
- Reduced stress and anxiety: Calms the nervous system and lowers stress hormones.
- Better sleep: Helps you fall asleep more easily and improves sleep quality.
- Increased body awareness: Teaches you to better sense what your body needs, such as tension or relaxation.
- Improved focus and concentration: Clears your mind, making it easier to process and retain information.
- Emotional balance: Helps put thoughts and feelings into perspective, increasing calmness and resilience.
- Pain relief: Relaxation can ease discomfort by stimulating the nervous system.
- Creativity and problem-solving: New insights and ideas arise in the state between waking and sleeping.
- Self-care and wellbeing: Directing your energy inward is nourishing and restorative.
During Yoga Nidra, the focus is on relaxation and recovery. Practising Yoga Nidra can help reduce the harmful effects of chronic stress. Stress hormone levels decrease, and the parasympathetic nervous system (the “rest-and-digest” side of the nervous system) is activated. This can slow the heart rate, lower blood pressure, and support healthy digestion.
Yoga Nidra also appears to influence the production and regulation of neurotransmitters like dopamine, serotonin, GABA, and endorphins, although more research is needed in this area. Stress levels and resilience vary from person to person and are affected by factors such as the duration and intensity of stress, genetics, and individual coping capacity. Yoga Nidra can help regulate the stress response through techniques like the body scan and breathwork, by inducing alpha-theta brainwave states, and possibly through other mechanisms not yet fully understood.
Different Approaches to Yoga Nidra
Yoga Nidra has evolved over time and now includes many different schools and styles, each with unique methods and emphasis. Some of the most well-known approaches are:
- Satyananda Yoga Nidra™ (Bihar): A structured method developed by Swami Satyananda Saraswati, focusing on mental, emotional, and physical relaxation. It uses guided instructions and visualisations, making it particularly suitable for beginners or people with a busy mind.
- Himalaya Institute Yoga Nidra: Developed by Swami Rama, this style is more open and spacious, with a strong focus on the breath. The practitioner is guided through a body-awareness rotation and experiences the practice in a personal way, without repeated reminders or visualisations.
- iRest™ (Integrative Restoration): Developed by Richard Miller, an American clinical psychologist, iRest combines Indian non-dual philosophy with Western psychology. It emphasises personal development and is particularly used for trauma and PTSD. Practitioners are guided to feel opposing experiences, such as stress and relaxation, helping to process and release negative emotions.
Other approaches, such as Yoga Nidra Network and I Am Yoga Nidra™, also offer unique styles and perspectives. Despite these differences, the core purpose of Yoga Nidra remains the same: a gentle, effective practice for relaxing the body and mind, restoring balance, and connecting more deeply with yourself.
Yoga Nidra is a gentle, non-invasive way to support body and mind. It can be a valuable addition for relaxation, recovery, and personal growth. If you’d like to experience what it feels like to fully relax while your mind stays alert, private Yoga Nidra sessions are available in a safe and calm setting on Curaçao.