Is yoga nidra yoga? Unpacking they hype about this meditative practice

Given meditation's ancient Hindu roots in the practice of yoga, the modern technique of yoga nidra, also called yogic sleep, is a fitting connection point between the worlds of meditation and yoga.

"The ancient eastern system is now a universal one that yogis practice and teach all over the world, often in the form of yoga nidra," says Brett Larkin, a certified yoga instructor and founder of Uplifted Yoga.

Yoga nidra has been getting a lot of buzz lately. But what exactly is it? And does it live up to the hype? We asked the experts to give us the scoop on yoga nidra.

What happens during yoga nidra?

Yoga nidra is a yogic practice that combines guided imagery and the yoga posture known as “corpse pose” – a lying down supine pose also called Shavasana. "It promotes deep states of relaxation while maintaining awareness," says Maren Nyer, PhD, the director of Yoga Studies at Massachusetts General Hospital and an assistant professor of psychology at Harvard Medical School.

During a yoga nidra session, an instructor "guides the individual into a deep state of relaxation using specific techniques in different stages," explains Nyer. The practice is meant to release emotional tension, allow one's muscles to relax, and acts to calm the nervous system.

How is yoga nidra different than meditation?

In many ways, yoga nidra is closer to meditation than to what most people think of as yoga. It's one of many forms of guided meditation, but also uses the movement and relaxation common to yoga. As with other meditation techniques, when practicing yoga nidra, one listens to an instructor lead the session either in person or through an app or virtual classroom. "Yoga Nidra is the easiest meditation you can ever do," says Larkin. "You simply lie down and listen to the teacher's voice guide you through holding your awareness on various parts of your body." 

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What is the goal of yoga nidra? 

The goal of the practice is to promote a "restful systematic unwinding of your unconscious," says Larkin. It's also sometimes used by sleep consultants and sleep app companies to guide one into deeper, more restful sleep. "While it was originally designed to help yogic practitioners gain more awareness," Larkin explains, "many students now use it as a way to fall asleep." 

Beyond improved sleep quality, yoga nidra has also been shown to improve self-awareness, reduce stress, relieve tension headaches and aid insomnia.

Who should not do yoga nidra?

Because yoga nidra doesn’t involve stretching or some of the physically demanding poses of other yoga techniques, it's a good alternative for people with back pain or pre-existing medical conditions who are still interested in the practice. Nyer says the only people that might want to avoid yoga nidra are those with certain mental health disorders "who may not do well left with their own thoughts."

For everyone else, yoga nidra might be a welcome practice shown to improve sleep quality and mental health. "The deeply therapeutic exercise," says Larkin, "is a methodical practice of directed steps, focused on moving awareness from the external world into the internal world."

Read more about yoga, stress and more here:

What does yoga do for your mind and body? All the benefits, explained.

How to meditate properly:Tips from experts to get the most out of meditation.