What is

Yoga Nidra ?

The words Yoga Nidra in Sanskrit mean the eternal sleep of the Yogi. This is the original understanding of the term. The word Yoga is commonly understood as the "oneness", "joining", "union" and is derived from the root “yuj” in Sanskrit which means “to yoke”, or “to join” , this joining is that of the Self with the eternal reality, Brahman, the Absolute Reality of all. The word “Nidra” means sleep in Sanskrit. As a Sanskrit compound, Yoga Nidra could be interpreted in various ways such as ‘the sleep caused by yoga’, or “the sleep of Yoga”. 

The original understanding of the word Yoga Nidra is ‘the sleep of yoga’, or the mastering of the three states of consciousness, waking, dreaming and sleeping, through which we enter into Turiya, the true Yoga Nidra. In modern times Yoga Nidra has come to mean relaxation techniques and guided meditations, as propagated by many different Yoga schools.

The words Yoga Nidra in Sanskrit mean the eternal sleep of the Yogi. This is the original understanding of the term. Today, Yoga Nidra is synonymous with deep, tranquil rest. The techniques practised during Yoga Nidra have been handed down from Guru to disciple, teaching how to subdue the mind and how to bring deep rest to the body. Yoga Nidra is 'practised' lying down in savasana. The alignment of the body in savasana aided by props and blankets helps the practitioner to relax the muscles and tissues in the body. 

It is a healing yoga meditation that can be used therapeutically. It has been used by Yogis for thousands of years, and is extremely beneficial in alleviating many modern symptoms of stress, disease and ill-health.

It is an immensely powerful meditation technique that utilizes ancient pratyahara techniques to lead the practitioner into a deep state of meditation, transcending both body and mind, during which the practitioner becomes increasingly aware of his/her inner world.

"The mental stability obtained by the power of Yoga is known as Yoga Nidra.



This state occurs only when the mind is filled with sattva-guna and there is absolute stillness in the entire system of body senses and all faculties, both internal and external. This is considered as the highest state of yoga..."

- Sri T. Krishnamacharya

While the body is completely still the practitioner is guided through breathing techniques to refine the quality of the breath, which is a defining tool in bringing stillness to the mind. The practitioner is further guided through various techniques in which conscious awareness is brought to focus on various points in the body, which aids in drawing in prana. Prana is a Sanskrit word that can loosely be translated as energy or life-force. Yoga Nidra is a technique then of pratyahara which can be seen to be a moving inward of the mind and a movement away from the external stimuli. Pratyahara is a Sanskrit word which can be understood as no longer allowing our senses that are outwardly directed to influence and control our mind. 

In Yoga Nidra the body is completely relaxed and the mind is silent, which brings about a feeling of tranquility and peace. It is known as sleep based meditation since the body is asleep and the mind is alert yet completely relaxed.

The Yogis speak about the vrittis or fluctuations of the mind that cause mental afflications and disease. When we pratice Yoga Nidra we withdraw into our innermost core, which the Yogis refer to as hridaya or spiritual heart, "the lotus in the heart center". When we practice Yoga Nidra we are simultaneously drawing in prana, the universal life-force, while withdrawing the mind into the heart center. The prana shakti is the healing power that balances, heals and restores the body and mind on all levels. Yoga Nidra has immense therapeutic value for many ailments and diseases. 

The practice is done while the practitioner rests comfortably and perfectly aligned in savasana (corpse pose).

The practitioner is guided through an initial systematic mindfulness body scan which helps to release tension and begins the process of "softening the way you hold yourself", allowing the practitioner to release, soften and let go.

Once the body and mind are settled, the practitioner is guided through diaphragmatic breathing in which we restore natural breathing, moving away from shallow, ragged or unhealthy breathing patterns and re-establishing long, smooth, slender breathing, which allows and facilitates the body's natural response to deepen into relaxation. This is especially useful for those who are experiencing high levels of stress, anxiety, shock, or those who have experienced trauma. Working to establish healthy breathing is the first focus as the practitioner begins to deepen into the Yoga Nidra meditation.

Once the practitioner is breathing deeply and is transitioning into relaxation he/she will be guided through the systematic techniques of Yoga Nidra meditation beginning with a "pilgrimage through the body" to bring awareness to 61 sacred points around the body.in which the practitioner is led on a inner journey through these sacred marma points. 

These 61 sacred points are marma points, where nadis intersect. In yogic thought the subtle body consists of 72 000 nadis which are known as channels through which prana or life-force flows. When the flow of prana through the body is blocked we experience ill-health and disease. The practice of Yoga Nidra ensures that these energy or prana blocks are removed in order to allow prana to flow freely. 

The practitioner will be taken into deeper and deeper levels of stillness through the advanced pranayama breathing technique known as Shithali Karana. This technique naturally lengthens the breath which, in yogic thought, will quiet the mind. By quieting the mind, we transcend the mind. 

Yoga Nidra meditation techniques induce such a deep state of relaxation leaving the practitioner feeling energized, healed and relaxed. You will notice your breath become soft, smooth and slender as you enter a non-doing state of tranquility and silence. In this space of silence, your body has the ability to heal on all levels by drawing in prana-shakti, universal life force. 

In Yoga Nidra meditation the practitioner transcends the waking state of consciousness 

and enters into the blissful state of deep meditation.

"This consists of withdrawing into our inner core, prana and consciousness [or the state of Shiva], that holds all knowledge and all power. It is the ultimate practice of Pratyahara. It requires that we merge our senses and mind into our prana that is withdrawn into the hridaya or the spiritual heart. This is a much deeper level of practice of Yoga Nidra than what is usually taught today under the name."

 - Dr David Frawley - Vamadeva Shastri 

Yoga Nidra as a

Journey to

 Stillness

Our training centers on two pillars. The first one being that in our modern times Yoga Nidra has come to mean attaining stillness in the body through relaxation, breathing and concentration of the mind. And the second pillar of this training centers around the understanding that in Yogic philosophy the term "Yoga Nidra" means the state of Samadhi known as Nirvikalpa Samadhi., the state of consciousness beyond waking dreaming and deep sleep, the ultimate goal of Yoga. Understanding this principle gives context for our training , that Yoga Nidra is the practice of reducing the fluctuations of the mind through concentration, reducing the breathing rate through pranayama practice, stilling the mind and stilling the body, through practice, to achieve not only deep relaxation but also to experience this bliss, or ananda of Samadhi.

"Yoga Nidra is a gentle safe, meditation technique that induces deep relaxation, restoring the body to health and wellbeing."

Yoga Nidra is a powerful healing technique, used by the Sages of Yoga to draw prana into the body. When the body is relaxed and calm and the mind silent and free from fluctuations (vrittis), the prana is used by the body for healing. Prana is known as life-force, energy, or universal shakti, and is what keeps our bodies alive. When prana dissipates from the body we are prone to disease and ill-health. Therefore we utilise the relaxation techniques of Yoga Nidra to bring in prana for healing.

The Healing Benefits

of Yoga Nidra

• Yoga Nidra is extemely beneficial in alleviating anxiety, stress and induces a feeling of peacefulness and calm in the practitioner.

• The deep relaxation of Yoga Nidra helps in overcoming trauma and PTSD, by allowing the unresolved energy of an overwhelming event to unwind and be released

• Yoga Nidra meditation increases  release of  melatonin aiding the body in slowing down and inducing restful sleep. Yoga Nidra helps in establishing a healthy sleep cycle.

• Yoga Nidra can lessen the subjective experience and make chronic pain manageable. Yoga Nidra reduces the inflammatory response of the body. 

• Yoga Nidra improves immune system function, giving the body resilience and resources to combat illness.

• Decreased depression when Yoga Nidra is practised regularly.

• The practice of Yoga Nidra decreases heart rate, blood pressure & respiratory rate, inducing a state of balance and calm.

• Yoga Nidra helps in reducing the severity of a migraine by calming the central nervous system, resting the brain and calming the body.

• Helps release overwhelming emotions that may lead to addiction. 

• Yoga Nidra increases production of dopamine to act as a natural aid in ADHD & ADD.

• During Yoga Nidra the muscles relax, the heart slows down and the breath deepens.  The nervous system can reset. Yoga Nidra teaches the body how to return to a balanced. calm state.

"I am blessed to have come across a teacher training at the right time (of course). And the unfolding couldn't be more beautiful, more gentle, more mesmerising.....Yoga Nidra!, I have studied Yoga Nidra for the last 10 years through my beloved Swami Yogasagar, but never have I found a space and practice to call my own, beyond teaching. And here it finally is. Thank you Bettina and Hrydayam School of yoga for creating this training."

 - Janaki Ashira

"I'm beginning to wish this course would never end." 

- Dr Melane Van Zyl, SA

"Thank you for being a good teacher. You are teaching me so much and I am learning so much and I appreciate it so much....everyday that I practice what you are teaching I learn more and more."

 - Ryno Mahne, Vereeniging

On successful and satisfactory completion of all coursework & assignments, students will be issued a Certificate of Completion from Hrdayam School of Yoga, certifying the student in :

300hrs Yoga Nidra Practice & Teaching

Embodied Wisdom- The Journey to Self

300hr Advanced Yoga Nidra Teacher Training is an online self-paced course internationally accredited with the Yoga Teachers Fellowship of Southern Africa and the International Yoga Federation.

Course Cost & Payment Options

Course Cost:

Hrdayam School of Yoga, 300hr Advanced Yoga Nidra Teacher Training programme = ZAR 16500

The course cost includes all course material, audio recordings of guided yoga Nidra meditations, student mentorship, feedback on all assignments & graduation certificate.

Payment Options:

Option 1: Full Payment on enrolment = ZAR 16000

Option 2: ZAR 2750 x 6 monthly repayment

Option 3: ZAR 1650 x 10 monthly repayment

Enrollment Options:

     Option 2

• Should you wish to enrol with payment via Bank Details please:
• Submit New Student Enrollment form click here or email us : hrdayamschoolofyoga@gmail.com
• You will receive an invoice via email.
• You will be enrolled once payment/first installment has been received.