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How to cit e this ar ticl e: Choudhary, A. Insight of Yoga Nidra: Scientic
Basis. Central India J ournal of M edical Research. 2023;2(3):1-2.
Insight of Yoga Nidra: Scientic Basis
Anita Choudhary
Introduction
When awareness is separate and distinct from mental
activity, When waking, dream and deep sleep pass
like clouds, Yet awareness of Self remains, This is the
experience of total relaxation…That is why, in tantra, Yoga
Nidra is said to be the doorway to Samadhi.1”- Swami
Satyananda
Yoga Nidra is also known as “ Yogic Sleep” is a
simplified form of a traditional Tantric relaxation
technique.. Yoga Nidra means to sleep consciously. It is a
state of deep relaxation that encourages us to go into the
subconscious mind and helps melt accumulated tensions
and stress. An updated and systematized version was
introduced by Swami Satyananda Saraswati ji, according
to him Yoga Nidra is described as a ‘systematic method
of inducing complete physical, mental, and emotional
relaxation, and in this state, the relaxation is achieved
by turning inwards, away from outer experiences.’
Traditional meditation is most often experienced in the
‘waking state’, associated with the beta and alpha wave
brain states. Yoga Nidra explores the deeper layers of Self,
moving beyond the waking states into the more subtle
layers of self. The ultimate goal of Yoga Nidra is to achieve
complete relaxation Yoga Nidra has its roots in tantra,
and despite being a powerful meditation technique, it is
one of the easiest to learn and to continue to use, can be
practiced by all from beginners to advanced practitioners
Editorial
Department of Physiology, Ruxmaniben Deepchand Gardi
Medical College, Ujjain, Madhya Pradesh, India.
Correspondence to: Anita Choudhary, Department of
Physiology, Ruxmaniben Deepchand Gardi Medical College,
Ujjain, Madhya Pradesh, India.. E-mail: dranitats@gmail.com
Revision: 02/12/2023
Accepted: Published: 21/12/2023
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DOI:
10.58999/cijmr.v2i03.148
set of steps that starts from preparation, taking a Sankalp
then Rotation of consciousness, breath awareness,
visualization, repetition of Sankalp and then the ending
of the session. So it is a journey through the multiple
layers or sheaths (Koshas).
• Physical Layer (Annamaya Kosha) This includes the
muscles, bones, and ligaments. and tendons.
• Energy Layer (Pranayama Kosha) that includes our
nadis.
• Mid/Emotional Layer (Manomaya Kosha) it is
complex and home to emotions and mental health.
Stagnant emotions and energies reside here.
• Creative/higher intelligence Layer (Vijnanomaya
Kosha) It can be associated with our ‘Gut Feelings’.
• Bliss Layer (Anandamaya Kosha), It is the last of
that help you reach your inner self. Yoga Nidra is
a valuable stepping stone on the path to Samadhi.
Paramahansa Yogananda has vividly described Yoga
Nidra’s associated perceptual experiences in his famous
autobiography.2
Clinical studies have shown that Yoga Nidra
meditation is associated with positive physiological
changes, Yoga Nidra has been widely employed as a
technique for managing stress and associated stress-
induced disorders3 and also hormonal imbalance.4 In
many psychological and Psychosomatic Disorders.5,6
Yoga Nidra practice showed changes in hematologic
markers including hemoglobin and total leucocyte count
(TLC).7 Two neuro-imaging studies have shown that
2 Volume 2 Issue 3
Yoga Nidra produces changes in endogenous dopamine
8
show that Yoga Nidra relaxation increases HRV, and that
session.9
patients when Yoga Nidra practice was combined with
oral hypoglycemic medications.
Beyond the obvious benefits of Yoga Nidra Practice
including deep rest and relaxation, Yoga Nidra has
also been found to Improve sleep, decrease anxiety
and experience of depression, alleviates stress, direct
experience with all layers of self, gain clarity and focus,
greater experience of presence, helps to rework limiting
“In Yoga Nidra we experience a state of harmony between body, brain, and mind. Then the unconscious
barriers and blockages within the personality, which exist due to our negativity, are removed and the healing
power of the mind begins to manifest.”
- Swami Niranjanananda Saraswati
References
1. Saraswati SS. Yoga Nidra. yoga publication trust, Munger, Bihar;
1998, 6th ed., Munger, Bihar, India: Yoga Publication s Trust, Gang a
Darshan, ISBN: 978–81–85787–12–1. p. 265.
2. Yogananda P. Autobiography of a yogi. Yogoda Satsanga Society
of India, Ranchi, p. 518. ISBN 13: 978–8190256209
3. Kumar K. A study on the impact on stress and anxiety through
Yoga nidra. Indian J Tradit Knowl. 2008;7(3):401–404
4. Srivastava N, Rani K, Tiwari S, Singh U, Agrawal G. Six-month
trial of Yoga Nidra in menstrual disorder patients: effects on
somatoform symptoms. Ind Psychiatry J. 2011;20(2):97–102. doi:
10.410 3/097 2-6748 .102489. 5. Lata RP,
of Yoga Nidra on mental health of emot ionally abused adolescent s.
5.
6. Kumar K, Pandya P. A study on the impact on ESR level through
yogic relaxation technique Yoga nidra. Indian J Tradit Knowl.
2012;11(2):358 –361
7. Kumar K. A handbook of yoga-nidra. D. K. Printworld (P) Ltd,
New Delhi, p. 260. 2013. ISBN 13: 978–8124606858
8.
bout of hatha yoga. J Altern Complement Med. 2012;18(10):953–958.
9.
Yoga-Nidra on blood glucose level in diabetic patients. Indian J
Physiol Pharmacol. 2009;53(1):97–101
