Yoga Nidra for Beginners: Guided Deep Relaxation

What is yoga nidra?

Contrary to common belief, yoga nidra requires no postures or flexibility. You simply lie on your back, eyes closed, while a voice guides your attention through different stages.

The practice moves through several layers of consciousness: rotation of attention through the body, visualization, sensation, and intention. This state, called "conscious sleep," allows deep recovery.

Research by Moszeik et al. (2020, International Journal of Yoga) shows that yoga nidra helps significantly improve sleep quality and reduce anxiety.

How to practice yoga nidra

1. Lie down comfortably — On your back, arms alongside, palms facing up. A pillow under the knees relieves the lower back.

2. Set an intention (sankalpa) — A short, positive phrase in the present tense: "I am calm and confident." Repeat it mentally 3 times.

3. Follow the guided voice — Let yourself be guided without effort. If you fall asleep, that is normal and beneficial.

4. Gradual return — The voice gently brings you back to wakefulness. Take time to move slowly.

A 20-minute yoga nidra session is equivalent to roughly 1-2 hours of sleep in terms of recovery.

Yoga nidra on Nala

Nala offers yoga nidra sessions guided by Nala, with a gentle voice and rhythm adapted for deep relaxation. Sessions last 15-25 minutes and suit beginners and experienced practitioners alike.

Combine with the free mixer of 37+ ambient sounds for total immersion. The timer automatically stops playback if you fall asleep.

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