Yoga Nidra Basics

A basic definition of yoga nidra in Western yoga contexts is that it is both a series of meditative techniques and a state of deep consciousness. Nidra, in Sanskrit, means “sleep,” and yoga nidra—sometimes referred to as “nidra” for short— refers to conscious sleep, a meditative state of conscious—but deeply relaxed—awareness. Techniques related to the practice include muscular tension and release practices, body scans, intention-setting and guided meditation. Sometimes, one of these stands in for the whole; for example, a Western yoga teacher might refer to a body scan at the end of a yoga class as the “nidra” portion.

The many references to yoga nidra characterize it as something close to sleep. It can actually be practiced anywhere, but most commonly, students are encouraged to rest in a comfortable position, such as lying down on the floor. A fatigued person might actually go to sleep as well, but the intention is to remain awake and aware as best you can. Perception is present; the brain waves that yoga nidra usually tries to access are not the brain waves of deep sleep.

Nidra is different from other mindfulness meditation practices, which generally focus on becoming more aware of the present moment—the “now.” Yoga nidra encourages a deeper awareness of one’s self and one’s consciousness through progressive levels of relaxation. One student shares: “I never know what it will be until I am on my mat. Sometimes, it is joy, or peace, or acceptance. I can’t wait to see what bubbles up in yoga nidra.”

Susan Mittleman

Susan Mittleman, C-IAYT, E-RYT 500, YACEP, a longtime yoga nidra teacher and yoga therapist, uses a closet metaphor to help students understand and experience the in-between state of deep personal reflection, which is one of the main goals of yoga nidra. “I always compare nidra to cleaning out your closet,” she says. “You’re taking everything out. So you go through the body in this practice, and you let go, bit by bit. You’re letting the mind move around to let go of things as you move through the body parts. And once you have this empty closet, then you can sit in there, in this quiet space. And if you have a deep intention, this is where you set that intention. Once you’ve emptied the space, allowing whatever emotions to arise, instead of analyzing them, you just acknowledge them and let them go. And then you get to put into this empty space only what you want.” Satya Devi, RYT 200, a level II yoga nidra teacher and reiki master, describes the process as “a gentle journey to the deeper aspects of ourselves.”

Resetting the Overdriven Nervous System

Satya Devi

Yoga nidra can benefit almost everyone. It is an extremely accessible practice requiring no props and little experience, with numerous physiological and psychological benefits. With the help of yoga nidra, an overdriven nervous system can learn to reset—an overarching benefit for the entire body-mind. Devi notes that, particularly in Atlanta, “we are being bombarded with noise and becoming strained in our ability to tune it out. The practice of yoga nidra is a practice in how to hear the noise but reside in your practice and be the calm in the eye of the storm. Just as we work to keep our muscles flexible, we need to do so energetically as well.”

One of Mittleman’s longtime students, Emily Kean, reports that nidra “has become a big part of my self-care: the mental check-in and resetting of intentions really makes a difference in my mental health and balance.” Another regular to Mittleman’s classes, Dana Sibley, says that yoga nidra can be part of a wider self-care regimen that includes meditation and breathing practices.

Yoga nidra has been extensively studied as part of a multi-layered approach to healing trauma. Its transformational power is one of the reasons it’s so effective for trauma and chronic pain care, according to Mittleman. Generally, most students report calmer waking states with less anxiety and rumination, improved sleep and a greater ability to rest at ease. Sibley adds: “My mind stays calmer, and I’m less likely to get in a thinking spiral.”

What to Expect

Yoga nidra classes aren’t available at every studio in Atlanta, but where they are offered, they are well-attended and beloved. Class and workshop offerings can differ considerably as they depend on the teacher’s training and the studio preferences, but the intention they hold for them is largely the same. Most classes typically have certain steps in common, and it’s reasonable to expect some version of them in each nidra experience:

• Come to stillness: After releasing tension with gentle movement or tension and release patterns, the instructor might guide the class into a constructive rest position such as savasana, or corpse pose. In fact, Devi says she offers a practice that doesn’t require much beyond settling into savasana.
•  Set an intention: It is common for yoga nidra to include the practice of sankalpa, intention-setting. Sankalpa is a statement, said in the present tense, of an already established state or truth, articulated as a way of connecting to the heart’s deepest longing and true Self.
• Be led: Once you’ve taken a comfortable position, the teacher leads the class into deeper states of relaxation with a body scan, a breath and awareness practice or something similar. Their goal will be to bring everyone into a state of deep physical release in order to facilitate an awareness of other layers of consciousness. As Mittleman says: “I lead you, but the journey is your journey.”
• Experience yogic sleep: The teacher guides the class to foster the lightest of awareness levels, dropping in and out of mindful practice, to encourage everyone to observe themselves and what’s arising within their layers of consciousness. Devi calls this awake-sleep space “the thinnest veil between your waking state and the deepest part of yourself.”

Both Mittleman and Devi stress the benefits of regular practice. Whether it’s the rhythm and familiarity of a teacher’s voice, the regular intention-setting or the practiced lingering in awake sleep, each of these will continue to develop over time and through repetition.

Yoga Nidra In and Around Atlanta

Dana Sibley

There are a few ways to experience yoga nidra in metro Atlanta. The most common is a longer immersion: teachers offer a one-and-a-half to two-hour session in which they introduce the practice and build lots of space around the experience. Mittleman offers this format as do yoga nidra facilitator Sarah Eiler, owner of Deep Rest Yoga in Atlanta and certified yoga therapist and owner of Curvy Yogini, Stacey Beth Shulman.

In contrast, Devi offers weekly classes, and Atlanta studios are increasingly offering yoga nidra classes as well. In this accessible format, the student is more likely to experience yoga nidra techniques such as a body scan as part of a movement class, but the weekly format also allows students to cultivate yoga nidra techniques as a practice. Devi plans to continue this weekly offering both in person and online. Sati Yoga, Southwest Atlanta Yoga, and Form Yoga also offer weekly yoga nidra classes, serving neighborhoods in and around the metro area.

Finally, students can pursue the therapeutic application of yoga nidra in a dedicated format, such as iRest, a meditation practice that draws on aspects of yoga nidra and is specifically used for trauma recovery. Jill Elkin, an experienced iRest trainer in Peachtree City, offers both in-person and online options for iRest/yoga nidra program participation, as does Emory’s Veterans Administration programming. ❧

Patricia Schmidt, C-IAYT, E-RYT 500, YACEP, is a certified yoga therapist specializing in pelvic health, accessible yoga and yoga for cancer support. She is a Franklin Method trainer, Roll Model method teacher and somatic movement specialist. To learn more, visit PLSYoga.com.