Yoga Nidra: Benefits of Yog Nidra and How to Do it

Need a long and relaxing nap? Yoga Nidra can help you. Take a look at some of the benefits that this yoga has to offer.

Arushi Bidhuri
YogaWritten by: Arushi BidhuriPublished at: Feb 16, 2020Updated at: Feb 16, 2020
Yoga Nidra: Benefits of Yog Nidra and How to Do it

Need a long and relaxing nap? Yoga Nidra can help you. It is a relaxing yoga pose where you literally just lie down and avail multiple benefits. Each time you practice yoga Nidra, you are sending your mind into the state of relaxation through conscious entry into the sleep mode. It is a powerful technique which opens the doors for deep relaxation while you lie down in a corpse position. It might be as restorative as sleep, while you remain fully cognizant. It is one of the easiest yoga practices out there with the most impact on your mind and body. 

Yoga Nidra guides you through the layers of our being by awakening the subconscious and unconscious mind. Here are some of the benefits of yoga nidra that experts swear by. 

Induces Sleep 


Lack of sleep contributes to almost every health problem that exists – from a weak immune system to depression, all of it. It is crucial to get enough sleep every night to keep the health problems at bay. Practice yoga nidra every night to induce sleep for long. This practice slows the wavelengths of your mind while creating a balance between your left and right brain. 

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Decreases Stress 

Given the hustle and bustle of life, stress seems like a part of everyday life. Which is why it is important to practice yoga nidra as it reduces stress by making you aware of the sensations in your body. Research published in the International Journal of Yoga has revealed that practising yoga nidra reduces levels of depression, anxiety and stress. 

Reduces Chronic Pain


Yoga nidra helps reduce chronic pain. According to experts, yoga nidra gives the body time to rest, recover and restore, which in turn reduces inflammation and improves the function of the immune system. The body’s innate immune cells respond to injury with an inflammatory response that activates pain pathways. 

Fewer Symptoms of Type 2 Diabetes 

Type 2 diabetes is a lifetime disease that keeps your body from using insulin the way it should. Yoga nidra can help deal with type-2 diabetes. A study published in the Indian Journal of Psychology and Pharmacology found that yoga nidra alleviates the symptoms of diabetes and keeps blood sugar levels in check.  

Connect with Inner Self 

Yoga nidra creates a space in your mind, opening a window into your soul which helps you connect with your inner self. It is a pathway to a free mind that helps you get rid of negative thoughts or events. As you practice yoga nidra, you’ll start to let go of all the unwanted energies. 


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Helps Deal with Trauma 

For some people, trauma is a sad part of their lives. According to a report, yoga nidra is a meditative practise which calms the mind and deep relaxation. A study has reported that yoga nidra helps reduce post-traumatic stress disorder. 

How to Perform Yoga Nidra

  • Choose a clear intention and lie on your back, and arms stretched on either side. 
  • Close your eyes and take a couple of deep breaths. 
  • Start noticing your right leg. First, the right foot, gradually move up to the calf, your knees, thigh, hip and the entire leg, you will realize bringing attention to it, it relaxed by itself, do not force to relax, that’s opposite of yoga nidra. 
  • Repeat the same with your left leg. 
  • Repeat these steps until you achieve an adequate level of relaxation.

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