About this therapy
Yoga nidra is a guided practice done lying down, in which you are led through body awareness, breath and visualisation into a state of deep, conscious rest.
It requires no flexibility or prior yoga experience, which makes it accessible to almost everyone.
What to expect
- Practised lying down
- No prior experience needed
- Can be continued at home
What is yoga nidra?
Yoga nidra means "yogic sleep". It is a guided relaxation practice done lying down, in which a teacher leads you step by step into a state between waking and sleeping: deeply relaxed, yet still aware. The modern form was popularised in the twentieth century by Swami Satyananda Saraswati of the Bihar School of Yoga, drawing on older tantric and yogic practices.
Because you simply lie still and listen, yoga nidra needs no flexibility, strength or prior experience.
The stages of a practice
- Settling. Lying in shavasana, getting comfortable and becoming aware of sounds and the body.
- Sankalpa. Silently repeating a short, positive resolve of your own choosing.
- Rotation of awareness. Moving attention quickly around the body, part by part.
- Breath awareness. Counting or following the natural breath.
- Opposite sensations. Recalling feelings such as heavy and light, or warm and cool.
- Visualisation. Calm, simple images guided by the teacher.
- Return. Repeating the sankalpa, then slowly moving and sitting up.
What to expect
Sessions are usually 20 to 45 minutes. You lie on a mat with a pillow and a light blanket, with eyes closed. Falling asleep sometimes is normal, especially at first. Most people get up feeling rested and calm.
Who may consider it
- People who feel stressed or find it hard to switch off.
- People with sleep difficulties, as part of a wider sleep routine.
- Beginners, older adults and anyone who finds active yoga difficult.
- Busy people who want a short, restful practice they can repeat at home.
What the research says
Studies of yoga nidra are growing but are mostly small. Some suggest it may help with stress, anxiety and sleep quality. It is considered very safe and fits well with other relaxation and sleep-care practices.
Further reading
- Read our article Yoga nidra: a beginner's guide
- Relaxation techniques: what you need to know, NCCIH
- Health concern: Sleep problems & insomnia
Health concerns this may be part of
Sessions and fees
How many sessions you need, how long each one takes and how often to come are planned at your first consultation, based on your health history and goals. The clinic confirms the fee before your plan starts, and accepts cash, UPI, cards and bank transfer.
Frequently asked questions
Is it okay if I fall asleep during yoga nidra?
Yes, it happens to many people, especially at first. With regular practice most people find it easier to stay aware while deeply relaxed.
How is yoga nidra different from meditation?
Yoga nidra is fully guided and done lying down, moving through set stages. Meditation is usually done sitting and often involves resting attention on one thing with less guidance.
How often should I practise?
Many people practise once a day or a few times a week. Your teacher can share a recording or simple script for home practice.
Can yoga nidra help with insomnia?
Some studies suggest it may improve sleep quality for some people. It works best as part of a regular sleep routine. Lasting insomnia should also be discussed with a doctor.
Yoga Nidra for Mental Health in Vasant Kunj, New Delhi
Arogyam Sutra is a nature cure and naturopathy clinic in Vasant Kunj, New Delhi. Consultations and therapies take place at the clinic, and you can request a time online, call or send a WhatsApp message.
Sector C 9, Library, Near Community Center, Vasant Kunj, New Delhi 110070
Get directions +91 99589 11321 · +91 98686 76595Contact page and mapClinic timings
- Monday – Friday
- 10:00 am – 2:00 pm · 5:00 pm – 9:00 pm
- Saturday & Sunday
- 10:00 am – 2:00 pm · 4:00 pm – 8:00 pm