Yog Nidra — "yogic sleep". Conscious sleep. Body asleep, mind awake. 30 min = 3 hours sleep benefit.
Swami Satyananda (Bihar Yoga School) gave modern form. Amazing for stress, insomnia, PTSD, anxiety.
✦ 8 Stages
1. Preparation: shavasana, stillness.
2. Sankalp: short positive statement.
3. Rotation of consciousness: body parts.
4. Breath awareness: breath counting.
5. Opposite feelings: hot-cold, light-heavy.
6. Visualization: imaginative scenes.
7. Sankalp repeat.
8. Closing: slow waking.
✦ Benefits
Deep rest 30-45 min.
Stress-cortisol reduction.
Insomnia cure.
Post-surgery rehab.
PTSD relief.
Creativity boost.
Learning support. Memory improvement.
✦ How
Place: quiet, dark. Take blanket.
Posture: shavasana (on back).
Time: evening or before sleep best.
Headphones: listen to recording.
2 hours after meal.
Online: Swami Satyananda, Swami Niranjanananda recordings.
✦ Who Should
Stressed professionals.
Insomnia sufferers.
Students (exam stress).
Pregnant women (special guidance).
Post-surgery. Depression-anxiety. PTSD-soldiers/trauma.
📚Sources & References
Content in this article is verified against the following classical and modern authoritative sources. Readers may independently verify against the original sources.
- ▪Surya Siddhanta — classical Sanskrit astronomical text (~5th century CE)
- ▪Brihat Parashara Hora Shastra — foundational text on Vedic astrology by Maharishi Parashara
- ▪Muhurta Chintamani by Ram Daivajna (16th century) — standard reference for muhurat selection
- ▪Astronomical Algorithms by Jean Meeus (Willmann-Bell, 1998) — basis for all astronomical computations on this site
- ▪Lahiri Ayanamsa — standard sidereal reference adopted by the Indian Calendar Reform Committee (1955)
✦ Frequently Asked Questions
30 min = 3 hours sleep how?▼
Yog Nidra reaches delta-wave state (deep sleep). Normal sleep only 25% delta. Yog Nidra 70%+.
How to learn?▼
Swami Satyananda book "Yoga Nidra". YouTube recordings. Habit in 7 days.
🔗Related Topics
Note: This content is published for educational and cultural reference. For personal religious or astrological decisions, please consult a qualified pandit or jyotishi.