There are mornings when, even after a full night’s sleep, exhaustion still lingers. The body may lie still, but the mind keeps racing. That’s where Yoga Nidra steps in—not as another wellness trend, but as a time-tested practice that invites profound rest and inner healing. At Aatulya Yoga, we’ve seen how transformative this practice can be, especially when life feels overwhelming or simply too fast-paced.
Let’s journey together into the serene world of Yoga Nidra—a space where you don’t have to do anything, just be.
What Is Yoga Nidra?
Yoga Nidra, often referred to as yogic sleep, is a profoundly calming practice that guides you into conscious, intentional rest. It goes far beyond simply drifting off to sleep. Instead, it’s a process of dropping into the liminal space between wakefulness and sleep—a state where healing, release, and deep awareness naturally unfold.
Unlike active yoga postures, Yoga Nidra is practiced lying down in Savasana (corpse pose), supported by blankets or props for maximum comfort. The body relaxes completely while the mind is led through a structured journey of awareness, breath, and intention.
The Science Behind the Stillness
Modern research now echoes what ancient yogis intuitively knew: Yoga Nidra is a powerful tool for activating the parasympathetic nervous system, which is responsible for rest, digestion, and repair. It slows brain wave activity, moving from busy beta waves to calmer alpha and theta states—those same states linked with creativity, memory, and healing.
Regular practice has been shown to:
- Reduce stress and anxiety
- Improve sleep quality
- Lower blood pressure
- Support hormonal balance
- Boost emotional resilience
At Aatulya Yoga, we’ve seen participants manage chronic conditions, ease PCOS symptoms, and even regulate blood sugar—all by learning how to truly rest.
A Journey Within: The Stages of Yoga Nidra
Each session unfolds as a soft, introspective journey inward. Here’s a look at what usually unfolds during a typical practice:
1. Settling the Body
The session begins with physical comfort. You’re guided into stillness with cushions or blankets to support full relaxation.
2. Setting an Intention (Sankalpa)
A positive affirmation or heartfelt intention is mentally repeated. This Sankalpa acts like a seed planted in the subconscious, aligning inner desires with outer actions.
3. Body Scan
Awareness is directed through different parts of the body, one by one. This systematic scan helps release muscular tension and draws attention inward.
4. Breath Awareness
You’re gently encouraged to tune into your breath—its natural pace, subtle sensations, and quiet rhythm. Breath becomes an anchor, grounding your awareness.
5. Emotional and Sensory Exploration
Contrasting sensations like heaviness and lightness or hot and cold may be evoked, helping release stored emotions and mental patterns.
6. Visualization and Deep Sensing
Through imagery or symbolic journeys, the subconscious mind is accessed gently. This part often brings insights, clarity, or emotional release.
7. Return and Integration
Gradually, awareness returns to the body and the room. You awaken refreshed, not groggy, often with a deep sense of clarity.
Who Is It For?
Everyone.
At Aatulya Yoga, we welcome beginners, seasoned meditators, corporate professionals, new mothers, and those in recovery. Yoga Nidra is especially beneficial for:
- Those with anxiety, depression, or insomnia
- People recovering from illness or burnout
- Individuals struggling with overthinking or chronic stress
- Women managing hormonal imbalances like PCOS
Because it’s non-physical, it can be practiced by anyone—no flexibility or experience required.
Our Approach at Aatulya Yoga
At Aatulya Yoga, we don’t just teach Yoga Nidra—we hold space for it.
Our guided sessions are designed with care, drawing from ancient scripts and modern neuroscience to create experiences that are both nurturing and transformative. Whether you join us in a workshop, retreat, or online class, you’ll always be led gently, with clear cues, soothing guidance, and deep respect for your unique journey.
We often integrate Yoga Nidra into our broader wellness programs—such as those focused on PCOS, diabetes, or chronic pain—because it complements physical postures and pranayama beautifully. After all, healing happens when the nervous system feels safe.
Tips to Begin Your Own Practice
If you’re curious to start, here are a few simple suggestions:
- To begin, set the mood: lower the lights, switch off distractions, and create a warm, inviting space.
- Use props: Pillows under knees, a blanket over you—comfort enhances stillness.
- Choose a guide you trust: Whether it’s us at Aatulya Yoga or another source, find a voice that soothes you.
- Stay consistent: Even 20 minutes a few times a week can shift your energy.
- Don’t worry if you fall asleep: It happens. The body takes what it needs. Over time, you’ll stay more aware.
Come Rest with Us
In a world that celebrates hustle, Yoga Nidra is a quiet rebellion—an act of remembering your true nature beyond noise and demands. At Aatulya Yoga, we invite you to experience rest not as a luxury, but as your birthright. Let us guide you to the place where deep rest meets inner awakening.
Whether you’re healing, seeking clarity, or simply needing to exhale, Yoga Nidra can be your sanctuary.
Balance. Heal. Thrive. With love, from Aatulya Yoga.
