Wellness

Yoga Nidra: The Ancient Practice of Yogic Sleep and Deep Restoration

Mimosavated Editorial·April 8, 2026·

Yoga Nidrayogic sleepSwami Satyananda SaraswatiBihar School of Yogawellnessmeditationrelaxationdopamine

Yoga Nidra, or yogic sleep, is an ancient practice systematised by Swami Satyananda Saraswati in 1976. Research shows it produces a 65% increase in dopamine release and a unique state of consciousness between waking and sleeping.

Yoga Nidra — often translated as 'yogic sleep' — is an ancient meditation practice that induces a state of consciousness between waking and sleeping. It is one of the most profound relaxation practices in the yogic tradition, and one that has attracted increasing scientific attention for its measurable effects on the brain and body.

The modern systematisation of Yoga Nidra is credited to Swami Satyananda Saraswati (1923–2009), the founder of the Bihar School of Yoga in Munger, India. In his 1976 book 'Yoga Nidra,' Satyananda described the practice as a systematic method of inducing complete physical, mental, and emotional relaxation, based on the ancient tantric practice of nyasa (the placing of awareness on different parts of the body). The practice involves lying in shavasana (corpse pose) while being guided through a series of stages: rotation of consciousness through the body, awareness of breath, and visualisation.

The Science

Modern neuroscience has begun to elucidate the mechanisms of Yoga Nidra. A review published in PMC (PubMed Central) in 2022 examined the origin and clinical relevance of the practice, finding that:

**Brain activity** — Neuroimaging studies have shown that Yoga Nidra produces changes in endogenous dopamine release and cerebral blood flow. One study found a 65% increase in dopamine release during the practice, a finding that distinguishes Yoga Nidra from ordinary sleep and suggests it produces a unique state of consciousness.

**Brain wave patterns** — During Yoga Nidra, practitioners enter a state characterised by alpha and theta brain waves — the patterns associated with deep relaxation and the threshold between waking and sleeping — while remaining consciously aware. This is distinct from ordinary sleep, where consciousness is lost.

**Stress reduction** — Studies have found that Yoga Nidra significantly reduces cortisol levels and sympathetic nervous system activity, and increases parasympathetic (rest and digest) activity.

**Mental health** — Clinical studies have found that regular Yoga Nidra practice reduces symptoms of anxiety, depression, and PTSD, and improves sleep quality and stress management.

The Practice

A typical Yoga Nidra session lasts 20–45 minutes. The practitioner lies comfortably on the back (in shavasana), often with a bolster under the knees and a blanket for warmth. The practice is guided, either by a teacher or a recording, through the following stages:

1. **Preparation** — setting an intention (sankalpa) for the practice.

2. **Rotation of consciousness** — systematic awareness through different parts of the body, inducing physical relaxation.

3. **Awareness of breath** — observing the natural breath, without attempting to change it.

4. **Manifestation of opposites** — experiencing pairs of opposite sensations (heaviness and lightness, heat and cold).

5. **Visualisation** — guided imagery, often archetypal images.

6. **Sankalpa** — repeating the intention set at the beginning.

7. **Return** — gradually returning to ordinary waking consciousness.

Reference Links:

- Bihar School of Yoga: biharyoga.net

- Swami Satyananda Saraswati — Yoga Nidra (book, 1976): biharyoga.net

- PMC — The Origin and Clinical Relevance of Yoga Nidra: pmc.ncbi.nlm.nih.gov/articles/PMC9033521/

- International Journal of Yoga: ijoy.org.in