What is Yoga Nidra? A Deep Dive into the Yogic Sleep

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What is Yoga Nidra?

At its core, Yoga Nidra is a form of guided meditation that induces deep relaxation and inner awareness.

It’s often referred to as “yogic sleep” because it takes you to that blissful state between wakefulness and slumber.

Think about it as a mental spa day—without the need for any special equipment or spa appointment.

It’s a practice that allows you to unwind, release tension, and tap into your inner wisdom, all while lying down comfortably.

In a world filled with hustle and bustle, Yoga Nidra offers a tranquil oasis.

So, if you’re ready to discover a practice that can transform your life, keep reading.

We’re about to embark on a journey that might just change the way you experience relaxation and mindfulness. Let’s get started!

II. The Origins of Yoga Nidra

So, you’re interested in Yoga Nidra, and you’re probably wondering where this incredible practice comes from. Let’s explore its roots and history.

Historical Roots in Ancient Yogic Practices

Yoga Nidra isn’t something new; it has deep roots in the ancient traditions of yoga.

This practice can be traced back thousands of years to the ancient texts and scriptures of India, where it was referred to as “Nyasa” or “Yoga Nidra.”

In these texts, it was described as a state of conscious relaxation and meditation.

The sages and yogis of old recognized the profound benefits of reaching this state of yogic sleep.

It was seen as a way to access deep layers of consciousness, heal the body, and rejuvenate the mind.

Connection to Traditional Meditation and Mindfulness

Yoga Nidra also shares common ground with traditional meditation and mindfulness practices.

While meditation often involves focusing the mind on a single point, Yoga Nidra guides you through a structured journey of self-awareness.

In essence, Yoga Nidra combines the best of both worlds: the relaxation and rejuvenation of sleep with the mindfulness and awareness of meditation.

It’s like a power nap for your soul.

Introduction to Key Figures in the Development of Yoga Nidra

Over time, several key figures have played a pivotal role in shaping and popularizing Yoga Nidra as we know it today.

One notable figure is Swami Satyananda Saraswati, who in the mid-20th century, adapted and systematized Yoga Nidra techniques, making them accessible to a broader audience.

His teachings laid the foundation for many modern Yoga Nidra practices.

So, when you embark on your journey into Yoga Nidra, remember that you’re following a path that’s been tread by generations of seekers and yogis.

It’s a practice with deep historical roots and a promising future, offering profound relaxation and self-discovery in our fast-paced world.

Now that you’ve got a glimpse of where Yoga Nidra comes from, let’s dive deeper into what it’s all about.

III. Understanding Yoga Nidra: The Basics

Alright, let’s get to the juicy stuff—the basics of Yoga Nidra. What is it, exactly, and what makes it so special?

Definition and Literal Translation

At its core, Yoga Nidra can be broken down into two parts: “Yoga” and “Nidra.”

“Yoga” refers to the union or integration of mind, body, and spirit, which you’ve probably heard of in the context of traditional yoga.

“Nidra” translates to “sleep” in Sanskrit.

So, you can think of Yoga Nidra as the practice of conscious sleep or yogic sleep.

But don’t be fooled by the word “sleep.”

Yoga Nidra isn’t about catching Zs in the middle of the day.

Instead, it’s about reaching a state of profound relaxation while remaining fully aware and awake.

Different Names and Variations

Yoga Nidra goes by various names in different cultures and traditions.

You might hear it referred to as “Yogic Sleep,” “Psychic Sleep,” or “Dynamic Sleep.”

These names all capture the essence of the practice—entering a state of deep restfulness that can rejuvenate your mind and body.

There are also different variations of Yoga Nidra, each with its unique approach and emphasis.

Some focus more on relaxation, while others delve into self-discovery and personal transformation.

You’ll likely find the style that resonates best with you as you explore the practice.

The Science Behind Yoga Nidra

Yoga Nidra isn’t just some mystical mumbo-jumbo.

There’s solid science backing its effectiveness.

When you practice Yoga Nidra, you’re engaging your parasympathetic nervous system, which is responsible for the “rest and digest” response.

This helps lower stress levels, reduce anxiety, and improve overall well-being.

During a Yoga Nidra session, your brain also shifts into a state of deep relaxation, akin to the pre-sleep and post-sleep stages.

This promotes mental clarity, creativity, and enhanced problem-solving abilities.

Benefits and Why It’s Gaining Traction

So, why is Yoga Nidra gaining so much traction in the wellness world?

Well, it’s because of the impressive list of benefits it offers.

These can include reduced stress, improved sleep, increased focus, enhanced creativity, and a heightened sense of inner peace.

In a world that often feels like a never-ending race, Yoga Nidra offers a chance to hit the reset button.

It’s a powerful tool for self-care and personal growth.

Plus, the best part is, you don’t need any fancy equipment or a specific level of fitness to get started.

All you need is a willingness to explore the world within yourself.

Now that we’ve got the basics down, let’s roll up our sleeves and dive deeper into the practice of Yoga Nidra.

In the next section, we’ll guide you through the steps to experience this wonderful state of conscious relaxation for yourself.

IV. The Practice of Yoga Nidra

Alright, you’re intrigued by Yoga Nidra, and you’re ready to give it a shot.

Great! Let’s walk through the practice and what to expect during your yogic sleep journey.

Preparation and Setting the Scene

Before you embark on your Yoga Nidra adventure, it’s crucial to create a conducive environment.

Find a quiet, comfortable space where you won’t be disturbed.

You can practice Yoga Nidra lying down on your back, on a yoga mat or even your bed – just make sure you’re warm and cozy.

Dim the lights or use an eye mask to block out any distractions.

You can also use a soft pillow under your head and a blanket to stay warm.

The goal here is to make your environment as serene and inviting as possible.

The Guided Journey: Step-by-Step Breakdown

Yoga Nidra is typically practiced with the guidance of an instructor or a recorded audio session.

You’ll be taken on a journey through various stages, often starting with a body scan and breath awareness.

The instructor will then lead you through visualizations and affirmations, allowing you to access deeper layers of consciousness.

During this process, you’ll remain aware and awake, even though you might feel deeply relaxed.

It’s a bit like daydreaming while knowing you’re still in the present moment.

This state is where the magic happens.

Common Techniques Used in Yoga Nidra

Different Yoga Nidra sessions may incorporate various techniques.

These can include mindfulness, body scanning, and exploring sensations and emotions.

Some sessions may focus on specific intentions or affirmations to promote healing or personal growth.

You might be asked to imagine relaxing scenes, like a peaceful beach or a serene forest, to help you disconnect from the outside world and dive deep within yourself.

Duration and Frequency of Practice

The duration of a Yoga Nidra session can vary, but a typical session might last anywhere from 20 to 45 minutes.

As for frequency, you can practice Yoga Nidra daily or whenever you need to unwind and rejuvenate.

Many people find that a regular practice yields the best results.

It’s like a mental workout that strengthens your relaxation muscles over time, making it easier to access that deep state of calm when life gets a bit too hectic.

So, there you have it—the nuts and bolts of the Yoga Nidra practice.

It’s a simple yet profound journey that can lead to relaxation, stress reduction, and personal growth.

In the next section, we’ll explore the fascinating mind-body connection that makes Yoga Nidra so effective.

Ready to go deeper? Let’s dive in!

V. The Mind-Body Connection in Yoga Nidra

Welcome to the heart of Yoga Nidra—the mind-body connection.

In this section, we’ll uncover how this practice impacts your brain, body, and overall well-being.

How Yoga Nidra Impacts the Brain

When you practice Yoga Nidra, your brain goes through some pretty interesting changes.

It shifts into a state of deep relaxation, similar to the stages just before sleep and right after waking up.

In this state, your brain waves slow down, transitioning from the fast-paced beta state to the more tranquil alpha and theta states.

This shift in brain activity promotes mental clarity, creativity, and problem-solving abilities.

It’s like giving your brain a much-needed vacation from the constant chatter and stress of everyday life.

Deep Relaxation and Its Effects on Stress Reduction

One of the shining stars of Yoga Nidra is its ability to kick stress to the curb.

As you immerse yourself in the practice, your body’s stress response, governed by the sympathetic nervous system, takes a backseat.

Instead, the parasympathetic nervous system—the “rest and digest” part of your autonomic nervous system—takes the wheel.

This shift reduces stress hormones like cortisol, leaving you feeling calmer and more at ease.

It’s like a mini-vacation for your nervous system, helping you combat the pressures of modern life.

Balancing the Autonomic Nervous System

Yoga Nidra is like a reset button for your autonomic nervous system.

By regularly practicing, you can restore balance between the sympathetic and parasympathetic systems.

This balance is essential for overall health and well-being.

It means you’re better equipped to handle life’s challenges without feeling constantly frazzled.

You become more resilient in the face of stress, which is a game-changer in today’s fast-paced world.

Emotional and Psychological Benefits

The benefits of Yoga Nidra extend beyond stress reduction.

It can be a powerful tool for emotional healing and psychological well-being.

By diving deep into your inner world, you may uncover and release buried emotions, traumas, and limiting beliefs.

As you continue to practice, you might notice increased self-awareness and a greater sense of peace and contentment.

It’s like decluttering the attic of your mind, making room for positive and transformative experiences.

So, there you have it—the mind-body magic of Yoga Nidra.

It’s not just about relaxation; it’s about rewiring your brain, finding balance, and promoting emotional and psychological well-being.

In the next section, we’ll explore how Yoga Nidra can be a potent tool for healing and transformation.

Ready to unlock your potential? Let’s dive deeper!

VI. Healing and Transformation through Yoga Nidra

Welcome to the transformational journey of Yoga Nidra!

In this section, we’ll explore how this practice can be a powerful tool for healing and personal growth.

Yoga Nidra for Sleep Disorders and Insomnia

Struggling with sleepless nights?

Yoga Nidra might be your new bedtime buddy.

Its deep relaxation techniques can help calm your mind and release the tension that often keeps us tossing and turning.

Regular practice has been shown to improve the quality of sleep, making those elusive Zzz’s a little easier to catch.

If you’ve battled insomnia or sleep disorders, consider Yoga Nidra as a natural, drug-free remedy to help you sail into dreamland.

Pain Management and Relief through Yoga Nidra

Living with chronic pain can be incredibly challenging, both physically and mentally.

Yoga Nidra offers a holistic approach to pain management.

By guiding your mind into a state of deep relaxation, it can help reduce the perception of pain and alleviate physical discomfort.

The practice encourages your body to release natural painkillers and promotes the healing process.

It’s like a soothing balm for your body and soul.

Trauma Recovery and Emotional Healing

Emotional wounds and traumas often linger beneath the surface, affecting our daily lives.

Yoga Nidra provides a safe space to explore and heal these deep-seated emotional scars.

It allows you to access and release pent-up emotions, fostering a sense of emotional freedom and resilience.

Many individuals have found solace and healing in Yoga Nidra, making it a valuable tool in trauma recovery and emotional healing.

Personal Growth and Self-Discovery

Beyond healing, Yoga Nidra is a gateway to personal growth and self-discovery.

As you delve into the depths of your consciousness, you may uncover hidden talents, untapped potential, and a deeper understanding of yourself.

This practice can be a catalyst for positive change, helping you let go of self-limiting beliefs and step into your true potential.

It’s like embarking on an inner adventure, with you as the hero of your story.

So, whether you’re seeking better sleep, pain relief, emotional healing, or personal growth, Yoga Nidra has the potential to be a valuable ally on your journey.

As you continue to explore its depths, you’ll discover the myriad ways it can positively impact your life.

In the next section, we’ll discuss how to integrate Yoga Nidra into your modern, fast-paced life.

Ready to make this practice a part of your routine? Let’s find out how!

VII. Yoga Nidra in Modern Life

You’ve learned about the wonders of Yoga Nidra, and now you might be wondering how to weave this practice into your bustling modern life. In this section, we’ll explore how to make Yoga Nidra a part of your daily routine and adapt it to your unique needs.

Integrating Yoga Nidra into Daily Routines

The beauty of Yoga Nidra is that it doesn’t require a lot of time or special equipment.

You can practice it in the comfort of your own home, making it easy to incorporate into your daily routine.

Here are a few tips:

  • Schedule a regular time: Choose a convenient time, whether it’s before bedtime, during a lunch break, or in the morning to start your day with a clear mind.
  • Find a quiet space: Create a peaceful environment free from distractions. A corner of your bedroom or a cozy nook in your living room can work wonders.
  • Use technology wisely: There are plenty of Yoga Nidra apps and online resources available. These can guide you through sessions of various lengths and styles. Explore these to find what resonates with you.

Online Resources and Apps for Guided Sessions

In today’s digital age, you don’t need to search far and wide for quality Yoga Nidra guidance.

There are numerous apps and websites that offer guided sessions. Some popular options include Insight Timer, Calm, and Yoga Nidra Network.

These platforms often provide a variety of guided practices, making it easy to find sessions that suit your specific needs, whether it’s relaxation, stress relief, or personal growth.

Yoga Nidra for Specific Populations

Yoga Nidra isn’t a one-size-fits-all practice. It can be adapted to cater to specific populations and needs.

Here are a few examples:

  • Yoga Nidra for Children: Child-friendly sessions can help kids relax, improve focus, and manage stress.
  • Yoga Nidra for Seniors: Gentle and accessible practices can enhance relaxation and mobility in older adults.
  • Yoga Nidra for Athletes: Athletes can use Yoga Nidra to improve recovery, mental focus, and overall performance.

Whether you’re a busy professional, a parent juggling multiple responsibilities, or someone simply seeking relaxation and personal growth, Yoga Nidra can find a place in your modern life.

It’s a versatile and accessible practice that can adapt to your needs and schedule.

As you continue to explore it, you’ll discover how this ancient art of yogic sleep can be a vital tool for a balanced, harmonious, and mindful life.

VIII. Common Myths and Misconceptions

Before you fully embrace Yoga Nidra, let’s debunk some common myths and misconceptions that might be swirling around this wonderful practice.

Clearing up these misunderstandings can help you approach Yoga Nidra with confidence and an open mind.

Addressing Misconceptions about Yoga Nidra

Myth 1: Yoga Nidra is just a fancy nap.

Nope, it’s not a nap! While you might feel deeply relaxed during a Yoga Nidra session, it’s an entirely different state of consciousness. You remain aware and attentive, even though you’re profoundly relaxed. It’s more like a mental spa day than a snooze fest.

Myth 2: You need to be a yogi to do Yoga Nidra.

Absolutely not. Yoga Nidra is accessible to everyone, regardless of your experience with yoga or meditation. There are no complicated poses or advanced techniques involved. If you can lie down and listen, you can do Yoga Nidra.

Myth 3: You have to clear your mind completely.

Contrary to popular belief, Yoga Nidra doesn’t require you to silence your thoughts entirely. It’s okay if your mind wanders during a session. The practice is about observing your thoughts without judgment and gently bringing your focus back to the guided instructions.

Debunking Myths around Its Effectiveness

Myth 4: Yoga Nidra is just a relaxation technique.

While relaxation is one of its benefits, Yoga Nidra goes beyond that. It can promote emotional healing, personal growth, and even help with sleep disorders and pain management. It’s a multifaceted practice that offers a range of benefits.

Myth 5: You’ll experience immediate results.

While some people do feel the effects of Yoga Nidra after just one session, it’s often a gradual process. Consistency is key. The more you practice, the deeper the benefits tend to become.

Myth 6: It’s a quick fix for all problems.

While Yoga Nidra can be a powerful tool, it’s not a magic bullet that will instantly solve all your issues. It’s most effective when used in conjunction with other healthy lifestyle choices and practices.

Clarifying Potential Side Effects or Limitations

Myth 7: Yoga Nidra can be harmful.

Yoga Nidra is generally considered safe for most people. However, if you have a history of severe trauma or certain mental health conditions, it’s advisable to consult with a healthcare professional or experienced Yoga Nidra instructor before diving in.

Myth 8: You must practice for hours to see any benefits.

Even short sessions of Yoga Nidra, as little as 20-30 minutes, can yield positive results. It’s more about the quality of practice and your ability to relax deeply than the quantity of time spent.

By busting these myths and misconceptions, we hope you feel more informed and ready to embrace the world of Yoga Nidra.

It’s a practice that’s accessible, adaptable, and transformative when approached with an open heart and a willingness to explore.

IX. Yoga Nidra vs. Other Mind-Body Practices

Now that you’re well-versed in the world of Yoga Nidra, you might be wondering how it stacks up against other mind-body practices like traditional meditation and yoga. Let’s dive into the comparisons and contrasts to help you understand where Yoga Nidra fits in.

Contrasting Yoga Nidra with Meditation and Traditional Yoga

Yoga Nidra vs. Meditation

Yoga Nidra and meditation share common ground in that they both foster inner awareness and relaxation.

However, there are some key differences:

  • Active vs. Passive: Meditation often involves focusing your attention on a single point or your breath, while in Yoga Nidra, you follow guided instructions, making it more of a passive experience.
  • State of Consciousness: In Yoga Nidra, you aim to reach a state of conscious relaxation, bordering on sleep. Meditation typically aims to keep you fully awake and alert.
  • Intention: Yoga Nidra often includes specific intentions or visualizations, while meditation may focus on mindfulness and non-attachment.

Yoga Nidra vs. Traditional Yoga

Yoga Nidra is a component of yoga, but it differs from the physical postures (asanas) and breath control (pranayama) you might associate with traditional yoga:

  • Physical Movement: Traditional yoga involves physical movement and postures, whereas Yoga Nidra is typically done lying down, with minimal physical activity.
  • Time and Intensity: A traditional yoga session can vary in length and intensity, whereas Yoga Nidra sessions are generally shorter and focus on deep relaxation and inner exploration.
  • Purpose: Traditional yoga often emphasizes physical fitness and flexibility, while Yoga Nidra primarily targets relaxation, stress reduction, and mental well-being.

How Yoga Nidra Complements Other Wellness Practices

The beauty of Yoga Nidra is that it complements other mind-body practices beautifully:

  • Meditation: Yoga Nidra can serve as a stepping stone to deeper meditation practice. It helps you learn to relax and concentrate, making it easier to transition into meditation.
  • Yoga: Combining traditional yoga with Yoga Nidra can provide a well-rounded experience. You can enjoy the physical benefits of yoga postures and the deep relaxation of Yoga Nidra.
  • Mindfulness: Yoga Nidra enhances your mindfulness skills by cultivating awareness and presence, making it a valuable addition to your mindfulness toolbox.

Choosing the Right Practice for Your Needs

Ultimately, the choice between Yoga Nidra, meditation, or traditional yoga depends on your goals and preferences.

If you’re looking for deep relaxation, stress reduction, and inner exploration, Yoga Nidra is an excellent choice.

If you prefer physical movement and flexibility, traditional yoga might be more suitable.

And if you seek focused attention and mindfulness, meditation could be your go-to practice.

Many people find that a combination of these practices enhances their overall well-being.

So, don’t hesitate to explore and experiment until you discover the perfect blend that resonates with you.

With this understanding of how Yoga Nidra fits into the broader spectrum of mind-body practices, you can tailor your wellness routine to suit your unique needs and preferences.

It’s all about finding the path that aligns with your goals and leads you towards a more balanced and fulfilling life.

X. Tips for Getting Started with Yoga Nidra

Congratulations on making the decision to explore Yoga Nidra!

Now, let’s get you started on this transformative journey.

Here are some practical tips to help you dive into the practice and make the most of your experience:

1. Find a Qualified Instructor or Guide

If you’re new to Yoga Nidra, it’s a good idea to start with a qualified instructor or guided session.

Look for instructors who have experience and training in this practice.

You can find local classes or explore online resources and apps that offer guided sessions.

2. Create a Comfortable and Conducive Environment

Set the stage for a successful Yoga Nidra session by creating a peaceful environment.

Find a quiet space where you won’t be disturbed. Use comfortable props like a yoga mat, pillow for your head, and a blanket to stay warm.

Dim the lights or use an eye mask to block out distractions.

3. Set Realistic Expectations for Beginners

As a beginner, it’s important to set realistic expectations.

Yoga Nidra might not be a magical cure-all from day one.

It takes time to fully experience its benefits.

Be patient with yourself and allow the practice to unfold naturally.

4. Be Consistent with Your Practice

Consistency is key when it comes to Yoga Nidra.

Try to practice regularly, whether it’s daily, a few times a week, or as often as your schedule allows.

The more you practice, the deeper your relaxation and self-awareness will become.

5. Explore Different Guided Sessions

There are various styles and approaches to Yoga Nidra.

Experiment with different guided sessions to find the one that resonates with you the most.

Some might focus on relaxation, while others delve into emotional healing or personal growth.

6. Trust the Process and Let Go

During a Yoga Nidra session, allow yourself to trust the process and let go of expectations.

Surrender to the guidance and let your mind and body relax fully.

Remember, it’s okay if your mind wanders; that’s part of the experience.

7. Practice Mindful Awareness

As you progress in your Yoga Nidra journey, you’ll develop greater mindfulness and self-awareness.

This awareness can extend beyond your practice and positively impact other aspects of your life.

Embrace this newfound sense of presence and mindfulness.

8. Seek Support and Share Experiences

Consider joining a Yoga Nidra community or online forum where you can connect with others who are on a similar path.

Sharing experiences, challenges, and successes can be incredibly motivating and enriching.

9. Explore Other Wellness Practices

Yoga Nidra is a powerful tool, but it’s not the only one in the wellness toolbox.

Explore other practices like meditation, yoga, or mindfulness to complement your Yoga Nidra journey.

Combining these practices can lead to a more holistic sense of well-being.

10. Trust Your Intuition

Finally, trust your intuition. Your inner wisdom will guide you as you navigate the world of Yoga Nidra.

Listen to your body and your instincts, and tailor your practice to suit your unique needs and goals.

With these tips in your toolkit, you’re well-prepared to embark on your Yoga Nidra journey.

Whether you’re seeking relaxation, emotional healing, personal growth, or all of the above, Yoga Nidra has the potential to be a transformative practice in your life.

XI. Conclusion

Congratulations on reaching the conclusion of our exploration into the world of Yoga Nidra!

We’ve covered the origins, basics, benefits, and practical aspects of this incredible practice.

As we wrap things up, let’s recap what you’ve learned and discuss the transformative potential of Yoga Nidra in your life.

Recap of Key Points

We started by introducing you to the concept of Yoga Nidra, the “yogic sleep” that offers profound relaxation and inner exploration.

We delved into its historical roots, understanding its basics, and the science behind it.

You gained insights into the mind-body connection that Yoga Nidra offers, as well as its applications in healing, transformation, and personal growth.

We discussed how Yoga Nidra can be seamlessly integrated into modern life, with tips on finding resources, customizing your practice, and seeking support from a community of fellow seekers.

We also addressed common myths and misconceptions, helping you approach Yoga Nidra with clarity and confidence.

The Transformative Potential of Yoga Nidra

Now, let’s talk about the transformative potential of Yoga Nidra.

This practice isn’t just about relaxation; it’s a path to self-discovery, healing, and growth.

Through Yoga Nidra, you can:

  • Manage Stress: It’s a powerful stress-buster, allowing you to unwind and find inner calm even in the midst of chaos.
  • Improve Sleep: If you struggle with insomnia or restless nights, Yoga Nidra can be a game-changer for your sleep quality.
  • Heal Emotionally: Yoga Nidra provides a safe space to explore and heal emotional wounds, fostering resilience and emotional freedom.
  • Enhance Self-Awareness: It deepens your self-awareness, helping you understand yourself on a profound level.
  • Foster Personal Growth: Yoga Nidra can catalyze positive changes in your life by helping you let go of self-limiting beliefs and stepping into your true potential.

The Journey Ahead

As you continue on your Yoga Nidra journey, remember that it’s a process of self-discovery and personal growth.

Each session is an opportunity to connect with your inner self, release tension, and experience a profound sense of well-being.

Stay consistent, trust the process, and don’t be discouraged by any initial challenges.

Over time, the benefits will become more pronounced, and you’ll find yourself approaching life with a newfound sense of calm and clarity.

So, whether you’re seeking relaxation, healing, personal growth, or simply a way to manage the stresses of modern life, Yoga Nidra is here to support you on your journey.

It’s a versatile practice that adapts to your needs and has the potential to positively impact every aspect of your life.

With this, we conclude our exploration of Yoga Nidra.

If you’ve found the world of Yoga Nidra as captivating and transformative as we have, we invite you to take your journey to the next level by joining our online Yoga Nidra facilitation course.

Whether you’re a seasoned practitioner or just beginning, our comprehensive program is designed to empower you with the knowledge and skills to guide others through this profound practice.

Learn the art of creating guided sessions, delve deeper into the science and philosophy behind Yoga Nidra, and become a beacon of relaxation and healing for those seeking balance in today’s hectic world.

Join our community of like-minded individuals who share your passion for wellness and mindfulness.

Embrace the opportunity to inspire and guide others on their path to well-being. Your journey as a Yoga Nidra facilitator awaits – take the first step today.

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