Yoga Nidra: the gift of deep relaxation

I first encountered Yoga Nidra in 2018 during my first Yoga Teacher Training in India. Though I knew little about the practice then, it radically transformed my life during that month of daily practice. I looked forward to our midday Nidra sessions—the one practice where we could simply lie down and be. No exertion, no effort required. I left that teacher training in awe of this powerful practice, knowing it would remain close to my heart.

I began offering Yoga Nidra classes at Studio SOMAYOKE when it opened in 2022. I chose to guide Yoga Nidra primarily because I noticed the prevalence of profound fatigue in Singapore. Everyone seemed perpetually tired. Yoga Nidra touches different layers of our being, bringing healing and transformation through deep relaxation—sometimes in just a single class. This practice helps restore balance to our nervous system and creates a profound sense of rest in our body. When the body enters deep rest, it creates inner space where we can process and digest our life experiences—the good, nasty, messy, and painful. Many participants, myself included, have found various forms of clarity through this practice. It's truly a journey of refining both bodily and emotional awareness.

Yoga Nidra will remain a constant offering as I compile different seasonal reflections and practices for Expand into the Ordinary publication. It will be the cornerstone practice supporting the recalibration of our body and nervous system through seasonal cycles of growth, transformation, letting go and rest.

Below, I've compiled some common questions about this practice.

What is Yoga Nidra, and what can I expect from this practice?

Yoga Nidra, also known as yogic sleep, is sleeping with a trace of awareness or Non-Sleep Deep Rest (NSDR). The practice is a form of guided meditation. While variations exist, you'll often find elements of body scan techniques, breathwork, and visualization in Yoga Nidra. This practice isn't about staying hyper-alert to verbal cues or analyzing them. Instead, we maintain a gentle awareness while following along. You'll likely drift in and out of consciousness—sometimes hearing the teacher's voice, other times floating away.

What are some of the benefits of practising Yoga Nidra?

Improved Sleep: Regular practice can enhance sleep quality by facilitating relaxation and reducing insomnia symptoms.

Stress Reduction: It helps to lower our stress levels by activating the parasympathetic nervous system, leading to a calmer mind and body.

Enhanced Neuroplasticity: Deep rest practices like Yoga Nidra can promote neuroplasticity, aiding learning and memory.

Is Yoga Nidra a form of hypnosis?

Yoga Nidra and hypnosis both induce a deep state of relaxation while maintaining some level of awareness, with the teacher or clinician providing verbal cues throughout the experience. In both experiences, participants may access deeper states of consciousness, and brain waves may enter slower states as the nervous system calms.

However, Yoga Nidra differs significantly from hypnosis. Rooted in yoga traditions, Yoga Nidra guides practitioners to touch into and access the layers of the self (known as the Koshas). The practitioner explores bodily sensations, emotions, and narratives and, over time, hones inner discernment and wisdom while maintaining complete control of their inner experience. In contrast, hypnosis is a therapeutic tool used by clinicians that may include suggestions for behavioural modifications or influences on thoughts and emotions.

What if I fall asleep throughout the practice? Does that mean my practice is wasted?

Nothing is ever wasted in any Yoga practice. In the most mundane moments, something may shift inside us — perhaps a behavioural pattern, emotional response, attitude, or perspective. These shifts often feel ordinary. Falling asleep during Yoga Nidra simply means your body needs rest that day. Your body may still process the teacher's consistent cues and invitations even while sleeping.

…and the reverse may also ring true. Many of us are so wired from life's stressors and stimulations that easing into deep relaxation can be challenging. We might experience distractions, body pain, and flooding thoughts during practice. This, too, is a message from our body, indicating that our nervous system might be stuck in sympathetic activation (fight-or-flight mode), making it difficult to activate the parasympathetic system of rest and digestion.

Over seven years of practice, I've learned that Yoga Nidra is about creating a safe container—a space where my body can explore the possibility of deep relaxation, which only comes when my nervous system truly feels safe.

Here are some recommendations for finding your safe container:

• Explore different teachers and guides until you find one whose presence, voice, cues, and invitations help you settle into the practice.
• Accept how your body shows up in each practice without expecting specific outcomes. Some days will bring deep rest, while others may stir discomfort. This discomfort can also serve as an invitation for deeper introspection.

Feel free to check out a Yoga nidra practice here.