What Is Yoga Nidra? The Ancient Practice That Transforms Your Life
“I feel like I slept for three hours, but I was only lying down for 45 minutes.”
I hear this often after a Yoga Nidra session. And it is not far from the truth.
Yoga Nidra is one of the most profound — and most misunderstood — practices in the yoga tradition. Many people encounter it as a relaxation exercise at the end of a yoga class. But in the Himalayan tradition in which I was trained, Yoga Nidra is vastly more than that. It is a complete discipline. An art. And for many practicioners in Geneva, it has become the most important part of their yoga practice.
What Does “Yoga Nidra” Mean?
In Sanskrit, nidra means sleep. But Yoga Nidra is not ordinary sleep — it is conscious sleep.
You lie down, close your eyes, and follow a guided practice that systematically brings your body and mind to the threshold between waking and sleeping. You remain aware. You do not lose consciousness. Yet your body enters a state of rest that is measurably deeper than ordinary relaxation.
In this state, the nervous system regenerates. The mind quietens. And something that we rarely allow ourselves in daily life becomes possible: complete stillness.
The Science Behind Yoga Nidra
Research on Yoga Nidra has grown significantly in recent years. Studies show that regular practice:
- Reduces cortisol (the primary stress hormone) significantly
- Improves sleep quality in people with insomnia and sleep disorders
- Lowers heart rate and blood pressure during and after practice
- Activates the parasympathetic nervous system, promoting deep rest and recovery
- Reduces symptoms of anxiety and depression with consistent practice
In terms of brainwave activity, Yoga Nidra guides the brain from the active Beta state through Alpha (relaxed awareness) into Theta (the dream and state and into delta wave… state accessed during meditation and during deep sleep. This is where healing happens.
How Is Yoga Nidra Different from Meditation?
In most meditation practices, you sit upright and work to maintain active awareness — observing thoughts, focusing on the breath, holding attention steady.
In Yoga Nidra, you lie down and let yourself be guided until you are able to guide yourself throughout the process. The practice does the work; your only job is to remain awake while the body and mind slow down.
This makes it particularly accessible for beginners, for people who struggle with seated meditation, and for those who find it difficult to “switch off.”
What Happens During a Yoga Nidra Session?
A traditional Yoga Nidra practice follows a structured journey:
- Physical settling — finding comfort, stillness, and ease in the body
- Sankalpa — positive intention to remain awake and aware during the whole process.
- Rotation of consciousness — moving awareness systematically through the body, releasing tension
- Exercises of pranavidya – moving awareness through different energetic nots and centers
- Return – slowly re-emerging into full waking awareness.
The entire practice is done lying in Savasana — the relaxation posture. No movement required.
Who Can Practice Yoga Nidra?
Everyone. Beginners will find themselves falling asleep, but as their energy level increases they will be able to remain for longer periods awake and aware.
Yoga Nidra requires no flexibility, no prior yoga experience, and no special equipment. It is practiced lying down, making it accessible to people of all ages, physical conditions, and levels of experience.
It is particularly beneficial for:
- People with chronic stress , fatigue and burnout
- Those struggling with insomnia or disrupted sleep
- Anyone recovering from illness or emotional exhaustion
- Those who find seated meditation difficult
- Meditators looking to deepen their practice
Yoga Nidra at MeditationWorks Geneva
If you are newbie, first join our regular 90 min yoga classes (add link) as we are slowly building capacity of our mind and the body to be able to do these
practices. Then join our regular workshops in Geneva at MeditationWorks/YOGA 7, at AHYMSIN Switzerland or AHYMSIN Global.
Whether you join a group session or work with me individually, I will guide you step by step. All you need to bring is yourself — and the willingness to rest.
👉 Discover our Yoga Nidra classes →
Dr. Maria Miguel is a yoga and meditation teacher in Geneva, Switzerland, trained in the Himalayan Yoga Tradition of Swami Veda Bharati and AHYMSIN Switzerland.