The world of yoga styles is colorful and diverse. There are active forms like vinyasa, playful yoga variations like aerial, and of course, the gentle spectrum we're focusing on today: restorative yoga and, in particular, yoga nidra. Yoga nidra literally means "yoga sleep," but don't be fooled—it's perhaps the most restorative sleep you can experience while awake. How does this unique form of rest work, who is it suitable for, and what can you expect?
With our experience in various styles of yoga, we find that nidra yoga is primarily about letting go, deep relaxation, and restoration. It's a moment of calm amidst the hustle and bustle of everyday life.
What is yoga nidra?
Yoga nidra translates as "yogi's sleep." But unlike real sleep, you remain awake and aware during a session. You lie comfortably on your back, preferably on a soft surface like a thick mat, sometimes with a pillow under your head or knees.
What follows is a guided meditation where you slowly reach a deep state of relaxation. Your body is completely relaxed; nothing is required. Your attention is lovingly guided throughout your body. There are no complicated poses or difficult stretches. The main work is actually done by your mind: listening, feeling, letting go.
How does nidra yoga differ from other yoga styles?
In the Netherlands, we now have quite a few different yoga styles. From dynamic to spiritual, from basic to acrobatic. But what makes yoga nidra so special among all these options?
- Movement: While hatha or vinyasa yoga involves active movement, nidra involves remaining completely still. No sweat, no muscle soreness, just deep rest.
- Focus on relaxation: Other restorative yoga styles, such as yin or restorative yoga, are also gentle. But with nidra, you hardly need to actively "be" in the pose—you can simply let a voice guide you.
- Meditation for beginners and advanced practitioners: Nidra yoga is sometimes seen as a bridge between meditation and yoga. You don't have to be an experienced yogi; anyone can try it.
Interesting: Nidra has been studied in scientific studies, which point to benefits such as reduced stress and improved sleep. However, it is not a substitute for medical or psychological help. See our disclaimer below.
Who is nidra yoga suitable for?
Yoga nidra is accessible to everyone and is especially popular with those seeking restorative yoga for stress, fatigue, or even burnout. Athletes, students, and busy parents also find this practice a place to recharge.
Some participants describe it as a power nap, but deeper—and without the hassles of a single nap (such as drowsiness or wasted time). And you don't need a flexible body: yoga nidra requires zero effort and no flexible muscles.
Many yoga studios now offer special nidra classes, often during quieter times like the evening. Bringing your own mat at home also works, of course.
Want to lie comfortably? A supportive meditation cushion can help make it even more enjoyable.
Did you know that a short yoga nidra session, for example, half an hour, can, according to some studies, have the same effect as a few hours of regular sleep. While this hasn't been medically proven, many people do experience this profound sense of renewal.
What does a yoga nidra session entail?
A classical session usually lasts between 30 and 60 minutes and almost always begins in savasana, the well-known final relaxation. A guide (or audio recording) will guide you through five different "phases":
- Setting your intention (sankalpa): At the beginning, you briefly choose your own desire or heart's wish for this session, for example, 'peace of mind'.
- Body scan: Your attention travels along every part of your body, without judgment, purely feeling.
- Breath observation: You feel your breath, count the inhalations and exhalations or 'watch' with your attention.
- Visualizations: You are often presented with soft images or hear metaphors that appeal to the subconscious.
- Return: You will be gently guided back to the here and now.
All this happens lying down, in silence, safely in your own space.
What are the benefits of nidra yoga?
Many people experience greater clarity, peace, and spaciousness after nidra yoga. According to several studies, it can contribute to better sleep, less tension, and greater recovery during periods of stress or illness. Spiritually speaking, some practitioners even consider this experience a mini-vacation for the soul.
What does a session do physically, mentally and perhaps even spiritually?
- Relaxation of the nervous system through deep rest
- Less stress, possibly a positive effect on your blood pressure (according to preliminary studies)
- Better balance between 'action' and 'recovery' – also valuable for athletic yogis
Want to learn more about different forms of restorative yoga? Find out here.
Practical tips for your first nidra experience
- Stay warm: Use a blanket or warm socks, because lying still cools your body down quickly.
- Choose a mat that is soft enough to lie on comfortably for extended periods of time.
- Place a meditation cushion under your knees if you are prone to lower back pain.
- Phone off, lights low: create your own cocoon.
- For advanced practitioners: try a short nidra meditation as a break on a busy (work) day.
Finding it difficult to get started at home? There are some beautiful Dutch recordings available, or try visiting a local studio.
Yogi Essentials and Yoga Nidra
Our yoga studio locator makes it easy to find the best yoga studios. Enter your city or address in the search box and you'll quickly find the yoga studio nearest you.
Discover our collection of yoga mats , specially designed for Yin yoga and restorative yoga where you remain in the same position for a long time.
Symbolism & facts about yoga nidra
Yoga nidra is considered "the art of conscious relaxation" and is based on ancient texts from Indian philosophy. Yogis used this method to consciously navigate the boundary between wakefulness and sleep – believing that this is where the best "inner work" occurs. Interestingly enough, your brainwaves during nidra are very similar to the state just before falling asleep.
The Sanskrit term "nidra" appears in ancient yoga texts such as the Upanishads. The word itself means sleep, but also "to become absorbed in."
Finally, Nidra yoga can contribute to recovery, but it is not medical advice. Always consult a professional if you have any complaints or injuries.
Frequently Asked Questions
Can I do yoga nidra if I have no experience with yoga?
Absolutely! Yoga nidra doesn't require any experience, flexibility, or strength. Anyone can start, even if you've never done yoga before.
How many times a week can I do yoga nidra?
That depends on your needs. Some people do it daily, others once or twice a week. Feel what feels right for you – anything is fine.
Do you actually fall asleep during yoga nidra?
It varies! Some people doze off briefly, others stay awake. The goal is deep relaxation where you consciously rest, even while lying still, as in sleep.