Deeply relax with Yogic Sleep , Yoga Nidra 3/6 Su Yeon (Janet) Hong

Today, I want to write about the Yoga Nidra which I recently practiced during the class.

It’s also called as Yogic Sleep, a state of consciousness between waking and sleeping, like the “going- to -sleep” stage. Mind awake, body sleeping state. Yoga Nidra is among the deepest possible states of relaxation while still maintaining full consciousness. This practice has been found to reduce tension and anxiety. Also, it activates the nervous system to absorb the effects of Yoga asanas. So it is great to end your intermediate or advanced sequence with Yoga Nidra.

How to do Yoga Nidra? Follow these 6 steps


  1. Physical preparation: Loosen your body by tightening and relaxing each part of your body from each foot, hips, back, shoulder, arm, hand.
  2. Breath preparation : Smooth your breath by having longer exhalations.

4 sec for Inhalation, 8 sec for exhalation

4 sec for Inhalation, 7 sec for exhalation

3 sec for Inhalation, 6 sec for exhalation

3 sec for Inhalation, 5 sec for exhalation

2 sec for Inhalation, 4 sec for exhalation

2 sec for Inhalation, 3 sec for exhalation

2 sec for Inhalation, 2 sec for exhalation


  1. Physical relaxation: Focus on the part of body and visualize it (auto suggestion)

And sing a relaxing song just like your putting a baby to sleep “I relax my feet (the part), my feet (the part) are completely relaxed ”

  1. Mental relaxation: Calm mental. Mentally visualize clear blue sky. Sing a relaxing song “I relax my mind, my mind is completely relaxed”
  2. Spiritual relaxation: feel like your body doesn’t exist, feel like you are floating in the absolute peace.
  3. Coming out of Yoga Nidra: with ” AUM” sound to wake up your body. Slowly move your body.


So, How did I feel after the practice?

I felt really refreshed in a short time without any coffee 😊. It warmed up my body in a very nice way. I’ll try to teach this in my intermediate class and will update how it goes later on!