Yoga Nidra is an ancient meditation technique from India involving conscious relaxation. It guides the practitioner through a series of body scans and visualizations while maintaining awareness to induce relaxation. Research has found Yoga Nidra practice to be associated with increased alpha and theta brain waves, decreased activity in the prefrontal cortex, and dopamine release in the brain similar to NREM sleep. Studies have also shown benefits of Yoga Nidra for reducing stress, anxiety, depression and improving sleep, memory, and self-awareness. Long-term practice has been demonstrated to positively impact physical and mental health.

1. Yoga Nidra
Dr Amit Chail
Senior Resident
Department of Psychiatry,
Armed Forces Medical College, Pune

2. Disclaimer
• No formal course in Yoga Nidra
• Presentation is based on understanding of
quoted texts and articles

3. Outline
• Introduction
• History
• Yoga Nidra and sleep
• Practice – Art of Yoga Nidra
• Science of Yoga Nidra
• Psychology
• Benefits and Indications
• Longitudinal studies
• Knowledge to behavioural change
• Limitations
• Summary

4. Have you tried floating?
• Believe that you can
• Relax
• Not trying

6. • Yoga Nidra or Yogic Sleep
– It is composed of a series of breath, body and
awareness techniques designed to guide into
progressive states of relaxation (of non-doing).
– a guided meditation
• An ancient technique from India
7
Yoga Nidra - Introduction
Desai K. Yoga Nidra. The Art of Transformational Sleep. Twin Lakes USA: Lotus Press. 2017.

7. Yoga Nidra - Introduction
• Etymology:
• Sanskrit:
– Yuj : Union
– Nidra : Sleep
• Origin
– Pratyahara (Raja Yoga): withdrawal
– Nyasa (Tantric tradition): to place

8. History

9. History
• Mudaka Upanishada
• 4 States of Consciousness:
– Jagrat
– Svapna
– Shushupti
– Turiya (Beyond sleep)
10
Desai K. Yoga Nidra The Art of Transformational Sleep. Twin Lakes USA: Lotus
Press. 2017. p. 689

10. History: Leading Practitioners

11. History: Leading Practitioners

12. History
• From India to the World….
• Integrative Restoration (iRest): an adaptation of the
ancient meditation practice of Yoga Nidra
• Richard Miller
13
https://www.irest.org/users/richard-c-miller

13. Yoga Nidra and Sleep

14. Relation to sleep…
• Yoga Nidra : meditative form
• A state –
– features of NREM sleep,
– including delta brain waves
– aware and awake
Parker S, Bharati SV, Fernandez M. Defining Yoga-Nidra: Traditional Accounts, Physiological
Research, and Future Directions. International Journal of Yoga Therapy: 2013, Vol. 23, No. 1, pp.
11-16

15. Practice of Yoga Nidra

16. Practice of Yoga Nidra: Stages
1. Preparation:
– Posture of shavasana with eyes closed
– Initial relaxation of the body and mind
– Induced by the awareness of stillness and listening to
the external sounds with attitude of a witness
Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.

17. Practice of Yoga Nidra: Stages
2. Sankalpa:
– Resolve
– Short, clear and positive
– Repeat it thrice mentally
Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.

18. Practice of Yoga Nidra: Stages
3. Rotation of consciousness:
– Awareness is rotated around the
different body parts
– Practitioner remains aware, listens to
the instructions and moves the mind
rapidly according to the instructions
– No physical movements are made
Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.
Lusk J. Yoga Nidra for Complete Relaxation and Stress Relief. Oakland. New Harbinger
Publications , 2015

19. Practice of Yoga Nidra: Stages
4. Breath awareness:
– without an attempt to
change the flow of the
breath
Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.

20. Practice of Yoga Nidra: Stages
5. Opposite feelings and sensations:
– heat and cold,
– heaviness and lightness,
– pain and pleasure,
– love and hate etc
Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.

21. Practice of Yoga Nidra: Stages
6. Visualization:
- Chidaksha
- Inner visualisation
Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.

22. Practice of Yoga Nidra: Stages
7. Sankalpa:
– Sankalpa is repeated mentally three
times
8. Ending the practice:
– Awareness is externalized slowly
– Slowly move the body parts and to
stretch the body
Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.

23. The Science of Yoga Nidra

24. Science of Yoga Nidra:
Basics: EEG

25. Science of Yoga Nidra:
Basics : PET

26. Science of Yoga Nidra
• Neuro-imaging studies
• Study 1
• 15O-H2O – PET study: 9 experienced yoga meditators
• Studied EEG and rCBF
• Findings:
– EEG: Increased theta, normal alpha (wakefulness)
Lou HC, Kjaer TW, Friberg L, Wildschiodtz G, Holm S, and Nowak M. A 15O-H2O PET study of meditation
and the resting state normal consciousness, Hum. Brain Mapp. 7 (1999) 98–105.

27. Science of Yoga Nidra
• Findings (Study 1 contd):
– Global CBF unchanged
– rCBF:
• Increased (occipital and ant parietal cortices)
• Decreased (Executive system: DLPFC, OFC, ACC,
striatum, thalamus and cerebellum)
Lou HC, Kjaer TW, Friberg L, Wildschiodtz G, Holm S, and Nowak M. A 15O-H2O PET study of meditation
and the resting state normal consciousness, Hum. Brain Mapp. 7 (1999) 98–105.

28. Science of Yoga Nidra
• Study 2
• PET -Using C-11-raclopride
• During Yoga Nidra:
• 65% increased Dopamine release in ventral striatum
• Correlates with increased theta waves (EEG)
• Reduced rCBF in prefrontal, cerebellar and sub-
cortical areas (executive control)
Kjaer TW, Bertelsen C, Piccini P, Brooks D, Alving J, & Lou HC. Increased dopamine tone during meditation-
induced change of consciousness. Cognitive Brain Research, (2002)13(2), 255–259. doi:10.1016/s0926-
6410(01)00106-9

29. Science of Yoga Nidra
• Endocrinal effects:
– 100 women, age: 18-45 years
– With menstrual irregularities
– 2 groups –
• Intervention group (Yoga Nidra + medications)
• Control (medication only) group
– Intervention group:
• Significant reduction in TSH, LH, FSH and prolactin
• Significant improvement in anxiety, depression and
well-being
Rani K, Tiwari S.C., Kumar S, Singh U, Prakash J, Srivastava N. The effect of Yoga Nidra on psycho-biological
problems of woman with menstrual disorders. J Caring Sci 2016; 5 (1): 1-9.

30. Science of Yoga Nidra
….if you and I start doing Yoga Nidra?

31. Science of Yoga Nidra
• After 03 months of Yoga Nidra:
• Significant improvement
– BP
– HR
– Vital capacity
– Breath holding time
Tripathi, R. C. (2018). Effects of yoga nidra on physical and psychological health. In M. Karasawa,
M. Yuki, K. Ishii, Y. Uchida, K. Sato, & W. Friedlmeier (Eds.), Venture into cross-cultural
psychology: Proceedings from the 23rd Congress of the International Association for Cross-
Cultural Psychology

32. Science of Yoga Nidra
Tripathi, R. C. (2018). Effects of yoga nidra on physical and psychological health. In M. Karasawa,
M. Yuki, K. Ishii, Y. Uchida, K. Sato, & W. Friedlmeier (Eds.), Venture into cross-cultural
psychology: Proceedings from the 23rd Congress of the International Association for Cross-
Cultural Psychology

33. Science of Yoga Nidra
• Levels: Parker & Bharti (2013)
– Level 1: Alpha waves and reduced BP
– Level 2: Theta waves and creativity
– Level 3: Theta followed by Delta waves
• Like NREM sleep, but indl is aware
– Level 4: Simultaneous sleep and awareness
• Alternates between theta and delta waves (?)
Parker S, Bharati SV, Fernandez M. Defining Yoga-Nidra: Traditional Accounts, Physiological Research, and
Future Directions. International Journal of Yoga Therapy: 2013, Vol. 23, No. 1, pp. 11-16

34. The Science…
• Yongey Mingyur Rinpoche (YMR)
• Tibetan Buddhist monk
• MRI- age of 27, 30, 32 and 41
• 105 controls
• Regional volume analysis and BrainAGE analysis
• Brain-aging rate appeared slower than controls
• Brain aging differences may arise from coordinated
changes spread throughout the gray matter
Adluru N, Korponay CH, Norton DL, Goldman RI & Davidson RJ. BrainAGE and regional volumetric analysis
of a Buddhist monk: a longitudinal MRI case study. Neurocase; 2020 (2); 79-90

35. Research on Yoga Nidra

36. Yoga Nidra
• Quantum of research: low
• 2014 – Bibliometric analysis of RCTs of Yoga
–Total 312 RCTs
–Only 04 on Yog Nidra
• 2016- meta-analysis: functional neuro-anatomy of
meditation:
–Total 25 studies
–Only 01 on Yoga Nidra
• Cramer H, Lauche R, Dobos G. Characteristics of randomized controlled trials of yoga: a bibliometric
analysis, BMC Complementary and Alternative Medicine 2014, 14:328
• Fox KCR, Dixon ML, Nijeboer S, Girn M, Floman JL, Lifshitz M et al. Functional neuroanatomy of
meditation: A review and meta-analysis of 78 functional neuroimaging investigations. Neuroscience &
Biobehavioral Reviews, (2016) 65, 208–228.

37. Psychological aspects of Yoga Nidra

38. Psychological Aspects
• Study on healthy volunteers
– Reduced stress and anxiety
– Improved general well-being and self-concept
1. Tripathi, R. C. (2018). Effects of yoga nidra on physical and psychological health. In M. Karasawa,
M. Yuki, K. Ishii, Y. Uchida, K. Sato, & W. Friedlmeier (Eds.), Venture into cross-cultural
psychology: Proceedings from the 23rd Congress of the International Association for Cross-
Cultural Psychology

39. Psychological Aspects
• Females with menstrual Disorders
– Significant improvement in positive wellbeing, general
health and vitality
– Decreased depressed mood, feelings of guilt, insomnia,
genital problems, tension, fear and anxiety
1. Rani K, Tiwari SC, Kumar S, Singh U, Prakash J, Srivastava N. Psycho-biological changes with add on
yoga nidra in patients with menstrual disorders: a randomized clinical trial. Journal of caring sciences.
2016 Mar;5(1):1.
2. Kim SD. Psychological effects of yoga nidra in women with menstrual disorders: A systematic review
of randomized controlled trials. Complementary therapies in clinical practice. 2017 Aug 1;28:4-8.

40. Psychological Aspects
• In sexual assault victims:
• Reduced
– Severity of PTSD symptoms
– Self-blame and depression
– Body tension
• Improved
- quality of sleep
- Coping
- feeling of joy
Pence P.G., Katz L.S., Huffman C., Cojucar G. Delivering integrative restoration-yoga nidra meditation
(iRest(R)) to women with sexual trauma at a veteran’s medical center: A pilot study. Int. J. Yoga
Therap. 2014;24:53–62

41. Psychological Aspects
• Victims of IPV (Intimate Partner Violence)
– Increase resiliency and coping
– Enhanced self-efficacy, awareness and self-reliance
– Improved sense of calm and patience
– Improved family and peer relationships
https://www.irest.org/sites/default/files/Partner-Violence-iRest-Research-Poster.pdf

42. Benefits of Yoga Nidra

43. Benefits of Yoga Nidra
• Improves Sleep¹
• Reduces Stress² and improves general well being
• Can help in improving glycemic control in Type 2 DM3
• Improves creativity, enhances memory and learning4
• Reduces cognitive and physical symptoms of anxiety5
45
1. Datta K, Tripathi M, Mallick HN. Yoga Nidra: An innovative approach for management of chronic
insomnia-A case report. Sleep Science and Practice. 2017 Dec;1(1):7.
2. Dwivedi MK, Singh SK. Yoga Nidra as a stress management intervention strategy. Purushartha: A Journal
of Management Ethics and Spirituality. 2016 May 12;9(1).
3. Amita S, Prabhakar S, Manoj I, Harminder S, Pavan T. Short Communication - Effect of Yoga-nidra on
blood glucose level in diabetic patients. indian J Physiol Pharmacol. 2009;53(1):97-101.
4. Bhushan S. Yoga Nidra: its advantages and applications. Magazine of the Bihar School of Yoga. 2001.
5. Ferreira-Vorkapic, C., Borba-Pinheiro, C. J., Marchioro, M., & Santana, D. (2018). The Impact of Yoga
Nidra and Seated Meditation on the Mental Health of College Professors. International journal of
yoga, 11(3), 215–223.

44. Benefits of Yoga Nidra
46
Ferguson, Kyla L., "The effects of a Yoga Nidra practice on mental health clinicians' perceived stress"
(2016). Masters Thesis, Smith College, Northampton, MA.

45. Indications of Yoga Nidra
Role in Psychiatric Disorders

46. Indications of Yoga Nidra
…… Results

47. Indications of Yoga Nidra
• Interventions: 04 weeks
– Sudarshan Kriya Yoga
(incl 15 min of Yoga Nidra)
– Imipramine (150 mg HS)
– ECT (modified)

48. Indications of Yoga Nidra
 Psychological Trauma¹
 Chronic Pain²
 PMS Symptoms³
50
1. Miller RC. The IRest program for healing PTSD: A proven-effective approach to using yoga nidra
meditation and deep relaxation techniques to overcome trauma. New Harbinger Publications; 2015 Jan 2.
2. Vallath N. Perspectives on yoga inputs in the management of chronic pain. Indian journal of palliative
care. 2010 Jan;16(1):1
3. Rani K, Tiwari SC, Singh U, Agrawal GG, Ghildiyal A, Srivastava N. Impact of Yoga Nidra on psychological
general wellbeing in patients with menstrual irregularities: A randomized controlled trial. International
journal of yoga. 2011 Jan;4(1):20.

49. Indications of Yog Nidra
• Anxiety and depression (Rani et al. 2012)
• Insomnia¹
• Post- Traumatic Stress Disorder2
• Long standing psychological disturbances³
51
1.Desai K. Yoga nidra: The art of transformational sleep. Lotus Press; 2017.
2. Stankovic, L. (2011). Transforming trauma: A qualitative feasibility study of integrative restoration
(iRest) yoga Nidra on combat‐related post‐traumatic stress disorder. International Journal of Yoga
Therapy, 21, 23–37.
3. Kumar K. Manage the psycho-complexities through Yoga Nidra. In Proceedings of National conference
on Yoga Therapy, organized at Manglore Univ 2013 Jan 18 (pp. 26-31).

50. Longitudinal Study

51. Outcome study:
Six month follow-up study
• Practice time: 30 minutes/day for 6 months.
• Intervention group: 40 (Males) and 40 (Females)
• Control group of 30 students (15 males, 15 female)
• Results: Statistically significant positive increase in
– Alpha waves (indicates relaxation) and
– GSR in intervention group as compared to control
group
• Improvement of physical and mental health
Kumar,K. (2006);A study of the improvement of physical and mental health through yoga nidra ,dev
sanskriti journal,vol 4 year 4

52. Knowledge to behavioural change …

53. Knowledge to behavioural change…
• Yoga Nidra has beneficial effects
• Can begin from 10 min, twice weekly
• 20-30 min, 4-5 times per week
• Online videos
• Courses
• As a behavioural intervention
– Acceptable
– Feasible
– Cost effective
– No side effects
– Not limited to any diagnosis

54. Limitations

55. Limitations
• No evidence based “dose”- time and frequency
• Needs guidance

56. Summary

57. Summary
• Yoga Nidra:
– A meditative form, 8 stages
– State of deep relaxation with awareness
– EEG changes simulate sleep pattern (NREM)
– rCBF changes and endocrinal effects
– Improved general well being, coping and resilience
– Reduces symptoms of anxiety, depression, PTSD &
insomnia
– Benefits in chronic pain, DM and PMS

58. Thank You
Any Questions ?