CLAsses

YOGA NIDRA

Yoga Nidra is a meditation technique that harnesses the biological process of sleep for a spiritual process. Using a series of breath, body and awareness techniques, yoga Nidra consciously follows the brainwaves down towards sleep where thoughts naturally distance themselves. Here we can easily enter the gap between us and our thoughts and re-establish the experiential knowing that we are more than what the mind thinks.

Physiological Benefits of Yoga Nidra

Increase
GABA
Body’s version of Valium
  • Decreased anxiety, depression, muscle tension, and cardiac stress.
  • Studies: Shown benefits for breast cancer and PTSD.
MELATONIN
The "Amrita" (Nectar)
  • Promotes restful sleep.
  • Regulates body biorhythms.
  • Controls the biological clock that determines the aging process.
SEROTONIN
Food for the Hippocampus
  • Supports memory and mood.
  • Decreases depression.
  • Regulates satiety (tells you when you have had enough).
  • Helpful for Bi-polar conditions.
OXYTOCIN
The Pleasure Hormone
  • Creates feelings of calm, contentment, and security.
  • Reduces fear and anxiety.
  • Reduces pain.
ENDORPHINS
Internal Pain Killer
  • Creates an all-encompassing sense of happiness.
  • Linked to anti-cancer properties.
DOPAMINE
Reward and Focus
  • Enhances focus and motivation.
  • Helpful for Parkinson’s disease.
DHEA
Meditation dramatically boosts levels
  • Enhances memory and alleviates depression.
  • Reduces risks associated with: Aging, heart attack, diabetes, cancer, osteoporosis, rheumatoid arthritis, obesity, and chronic fatigue.

Yoga Nidra I, II and III

Yoga Nidra, often called "Yogic Sleep," is a systematic method of inducing complete physical, mental, and emotional relaxation. While your body enters a profound state of rest, your mind remains awake. The chart below illustrates this journey through the brain's different wave frequencies—slowing down from the active, busy mind (Beta) into the deep, restorative healing states (Delta).
• Beta/Gamma
• Alpha
Yoga Nidra I
-between Alpha and Theta
  • Dreamlike images intermingling with guidance.
  • Mind chattering but not participating.
  • Can seem as if not deep, but when asked to come back you do realize you were in a different state than waking.
• Theta
Yoga Nidra II
Theta
  • Gaps of awareness– "in and out"
  • Words are heard but don't make sense
  • Not hearing anything at all
• Delta
Yoga Nidra III
Delta
  • Trancelike, non-physical state
  • Complete loss of body awareness
  • Difficult/takes time to come back (can feel unable to move for a while).
  • YN II and III can also be experienced as paradoxical stillness – body deeply relaxed and mind awake and present.
“
Awareness is the source of freedom.

FAQs

Answer Some Yoga Questions

What do I need for yoga Nidra?

You need a comfortable mat or soft surface, a blanket or pillow under your head, knees or under lower back ( if it feels more comfortable). A blanket for warmth and grounding ( cover yourself). I also like to use an eye pillow or soft scarf to block light and relax the nervous system.

Is yoga Nidra different from meditation or hypnosis?

Yoga Nidra is different from both since its a guided practice that brings you into a state between waking and sleeping. You remain aware and in control the entire time. While your body sleeps, your brain stays gently alert and often includes a Sankalpa( heart-felt intention).

Can Yoga Nidra support better sleep?

Yoga Nidra support healthy Melatonin production by reducing stress hormones. High cortisol ( stress hormones) suppresses melatonin. Yoga Nidra lowers cortisol, allowing melatonin to rise naturally in the evening. Deep relaxation caused by yoga Nidra signals the brain that its safe to rest, supporting the body’s natural sleep-wake cycle.

How often should I practice Yoga Nidra for lasting benefits?

By practicing 3-5 times per week you will see noticeable, sustainable benefits. By practicing daily ( 10-30 minutes ) deeper long-term nervous system regulation and even once a week is beneficial but results build faster with regular practice.