Yoga Nidra
Yoga Nidra is an effortless state of being. It is not just a practice, but a form of awareness; not simply a technique, but a process for entering into certain states of consciousness. Although literally it can mean 'yogic sleep' or 'sleep that is yoga' or 'sleep caused by yoga', in fact, it is not a sleep, but an awakening. - -Uma Tuli Dinsmore
If you have ever had that experience of falling asleep at night and having the sense that you are feeling very relaxed, you may be aware of sounds around you, but they leave you undisturbed Or it may be a moment while slowly awakening from sleep, you suddenly have insight to an issue that has been troubling you. You're not sure if it was during a dream or from your waking mind. Sometimes we call these an "aha" moment. Or when you are deeply immersed in a "flow" state, while cooking, or gardening, or creating art and you suddenly look up and realized that a significant amount of time has passed, yet it felt like only moments to you. If you have ever had any of these experiences, then you have already experienced a state of yoga nidra.
During the practice of yoga nidra, we are purposely inviting this state of consciousness. This is a state where healing, problem resolution and creativity can flow from.
What does a group yoga nidra class look like?
In a group setting, participants will be invited to bring their body to a comfortable position. This may be standing, sitting or lying down. For lying down, students usually bring some kind of mat (or even a sleeping bag), 2 blankets and a pillow for under the head (I suggest putting everything into a rolling suitcase for ease of transport).
The class may have a theme; however, the individual student is always in charge of their practice and will be encouraged to set a personal intention.
The instructor will then guide the students in a series of invitations that help to bring the body and mind into a deeply relaxed state. Unlike Hatha Yoga, there is no physical movement in Yoga Nidra.
Yoga Nidra Benefits
- Improved Sleep Quality and Duration: Yoga Nidra enhances slow-wave (deep) sleep, which supports better attention, learning, memory, and faster cognitive processing without loss of accuracy 1 (https://www.nature.com/articles/d44151-024-00012-y) 7 (https://www.nature.com/articles/s41598-024-63765-7). - Stress Reduction: Yoga Nidra activates the parasympathetic nervous system, reducing sympathetic nervous system activity, which lowers stress responses and cortisol levels 1 (https://www.nature.com/articles/d44151-024-00012-y) 3 (https://pmc.ncbi.nlm.nih.gov/articles/PMC12080877/) 6 (https://www.healthline.com/health/yoga-nidra-trend). - Anxiety and Depression Relief: Regular practice reduces anxiety levels more effectively than some meditation forms, supporting emotional regulation and decreasing rumination 2 (https://pmc.ncbi.nlm.nih.gov/articles/PMC9033521/) 3 (https://pmc.ncbi.nlm.nih.gov/articles/PMC12080877/) 4 (https://www.webmd.com/balance/what-to-know-yoga-nidra) 5 (https://www.ijhsr.org/IJHSR_Vol.12_Issue.12_Dec2022/IJHSR24.pdf). - Improved Cognitive Function: Enhanced memory, processing speed, and alertness have been documented, probably due to improved sleep and neural restoration 1 (https://www.nature.com/articles/d44151-024-00012-y). - Mental Health Improvement: It reduces stress, anxiety, depression, and symptoms of post-traumatic stress disorder (PTSD) and psychosomatic disorders 5 (https://www.ijhsr.org/IJHSR_Vol.12_Issue.12_Dec2022/IJHSR24.pdf). - Physical Health Benefits: - Reduction in blood glucose levels and blood pressure 2 (https://pmc.ncbi.nlm.nih.gov/articles/PMC9033521/) 5 (https://www.ijhsr.org/IJHSR_Vol.12_Issue.12_Dec2022/IJHSR24.pdf). - Relief in menstrual disorders and migraines 5 (https://www.ijhsr.org/IJHSR_Vol.12_Issue.12_Dec2022/IJHSR24.pdf). - Pain reduction, including in burn patients and during colonoscopy procedures 5 (https://www.ijhsr.org/IJHSR_Vol.12_Issue.12_Dec2022/IJHSR24.pdf). - Decreased inflammation markers such as erythrocyte sedimentation rate (ESR) 2 (https://pmc.ncbi.nlm.nih.gov/articles/PMC9033521/). - Enhancement of Self-awareness and Well-being: Yoga Nidra increases mindfulness, self-esteem, self-confidence, and feelings of well-being 5 (https://www.ijhsr.org/IJHSR_Vol.12_Issue.12_Dec2022/IJHSR24.pdf) 6 (https://www.healthline.com/health/yoga-nidra-trend). - Neural and Hormonal Effects: It influences brain wave activity (increasing alpha and delta waves linked to relaxation and deep sleep stages), supports pineal gland activation which aids circadian rhythm regulation through melatonin release 4 (https://www.webmd.com/balance/what-to-know-yoga-nidra) 6 (https://www.healthline.com/health/yoga-nidra-trend). Benefits of iRest Yoga Nidra Specifically While iRest Yoga Nidra is a form of therapeutic Yoga Nidra often used in clinical and trauma settings, it shares many of the general benefits but focuses especially on trauma and stress relief through guided protocols that produce deep relaxation incompatible with anxiety. - Trauma Recovery: Studies and clinical experience show iRest reduces PTSD symptoms, aiding veterans and trauma survivors by calming neural and emotional processes 2 (https://pmc.ncbi.nlm.nih.gov/articles/PMC9033521/). - Effective Stress Management: iRest has been associated with decreases in stress hormone cortisol, improved emotional regulation, and increased non-reactivity to stressors 3 (https://pmc.ncbi.nlm.nih.gov/articles/PMC12080877/). - Emphasis on Mindfulness and Awareness: Practice increases awareness and the ability to act with mindful attention, which supports psychological resilience 3 (https://pmc.ncbi.nlm.nih.gov/articles/PMC12080877/).