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Yoga nidra - The yogic sleep technique

This technique will help all those who are either unable to sleep, either due to insomnia or due to time pressures, travel pressure or other reasons that prevent a full night’s sleep.

I am going to offer a guided method for yoga nidra. In spite of having done yoga nidra thousands of times, I still prefer to listen to the audio and do it under guidance.


I know there are few others who teach you to do it yourself. But there is no better way for a novice to experience the power of yoga nidra than through a guided method.


Please follow this checklist before you start.

  1. Find a secluded place at home or in office to do this practice where you will not be disturbed for 30 mins (or the duration of the tape). And make sure you will not be disturbed for this duration.

  2. Any time of the day is ok. Ideally you can do when your energy levels are dipping and you need a pick me up. It’s better to avoid this soon after a meal. Also avoid this practice just before sleep since for some people, this practice itself becomes equal to deep sleep and they may not be able to drop of to sleep after that. I find that I am able to sleep soon after yoga nidra too. But I am contrary. So it may not be so for you.

  3. Yoga mat / dhurrie / carpet is ideal. But you can use the bed or sofa too.

  4. You need to remove footwear, watch and other encumbrances so you can lie down and relax

  5. Use headphones / earphones to listen to the audio. (obviously you need to have the audio with you)

  6. Follow the instructions on the audio. You need not pay attention to any other thoughts and you can tell your mind you will attend to them after the practice.

  7. You need to stay awake and follow the voice. Use it as a float so you don’t sink into sleep. But if you do sleep, it is ok, enjoy the rest.

  8. You can set a gentle alarm to wake you after the duration of the audio ( add 3 mins) so you can get back to your day / evening

  9. Think of an intention that you would like to manifest in your life. You can plant it in your head before the practice starts. Remember the movie, The Inception.

  10. Allow yourself to enjoy the most relaxing practice you would ever have done in your life, next only to deep meditation.

This practice gives the benefit of Deep Sleep. This 30 mins practice is equal to two to four hours of deep sleep.


I am sharing the youtube link of his audio. This is priceless since it comes from the founder of this movement in the modern world



Yoga nidra was brought to the modern world by Swami Satyananda Saraswati who founded the Bihar School of Yoga in 1964. He wrote over 80 books, including his popular 1969 manual Asana Pranayama Mudra Bandha. He was earlier a student of Sivananda Saraswati, the founder of the Divine Life Society and branched out on his own and travelled all over the world to spread yoga.

Swami Satyananda Saraswati, Founder of the Bidar School of Yoga

Wish you a very restful practice and use this whenever you need a pick-me-up. You can do this more than once a day too in case you require it.


If you need help to get the sleep you require, click here.

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