🌙 Save 70% — 5-track guided audio program · Instant download
Yoga Nidra — the ancient science of conscious sleep — gives your nervous system the rest it desperately needs, while your mind enters a state of profound healing.
This 5-track guided MP3 program by Mohan Chute takes you step-by-step through an authentic Yoga Nidra practice. No experience needed — just press play and let go.
5 guided MP3 tracks · Instant download · Lifetime access
Sign in to Purchase — ₹298🎵 5 Guided Tracks · ~70 min total
5 professionally recorded MP3 tracks — a complete Yoga Nidra journey
Introduction to Yoga Nidra
Understanding the practice and preparing your body
Body Scan & Rotation
Systematic relaxation of every part of the body
Breath Awareness
Slow the mind through conscious breathing
Sankalpa (Intention)
Plant a positive resolve deep in the subconscious
Deep Yoga Nidra Session
Full guided practice for profound sleep & restoration
Deep Restful Sleep
One hour of Yoga Nidra is said to equal 4 hours of conventional sleep — wake up truly refreshed.
Reduce Stress & Anxiety
Activate your parasympathetic nervous system and dissolve tension stored in the body.
Heal Subconscious Patterns
Use the hypnagogic state between sleep and waking to reprogram limiting beliefs.
No Experience Needed
Simply lie down, press play, and follow the gentle guidance — perfect for beginners.
Listen Anywhere, Anytime
Download once, keep forever. Use on your phone, tablet, or any audio device.
Rooted in Ancient Wisdom
Based on the authentic Satyananda tradition of Yoga Nidra as taught in classical yoga.
“I struggled with insomnia for years. After just one week of Yoga Nidra practice, I am sleeping through the night. This is life-changing.”
— Meera K.
“I was skeptical at first but decided to try it. By track 3 I was in the deepest relaxation I have ever felt. Incredible guidance.”
— James T.
“I use this every evening before bed. Mohan's voice is so calming and the progression through the tracks is perfect.”
— Deepa N.
Yoga Nidra — translated from Sanskrit as “yogic sleep” — is one of the most profound and accessible practices in the entire yoga tradition. Unlike the more familiar physical yoga (asana), Yoga Nidra requires no movement, no flexibility, and no prior experience. You lie down, close your eyes, and follow a guided voice through a structured journey that takes the body into deep rest while the mind remains in a state of diffuse, gentle awareness.
This distinctive quality — profound physical relaxation combined with maintained consciousness — is what makes Yoga Nidra unique. It occupies a neurological territory between waking and sleeping: the hypnagogic state. In this liminal space, the body can restore itself as deeply as in sleep, while the mind remains receptive to inner experience in a way it rarely is during either ordinary waking or full sleep.
Ancient yogic texts describe Yoga Nidra as a state of pratyahara — withdrawal of the senses from the external world — that serves as a gateway to deeper states of meditation (dharana, dhyana, and samadhi). The systematic practice as taught today was largely developed and systematised by Swami Satyananda Saraswati of the Bihar School of Yoga in the twentieth century, drawing on ancient tantric texts including the Mandukya Upanishad and Tripura Rahasya. His approach became the basis for most modern Yoga Nidra teaching, including the practices in this program.
Modern neuroscience has begun to catch up with what yogic practitioners have reported for centuries. Electroencephalography (EEG) studies of Yoga Nidra practitioners have documented a consistent pattern: as the session progresses, brainwaves shift from the high-frequency beta waves of ordinary waking activity through the alpha waves of relaxed alertness, into the slower theta waves of the hypnagogic state — all while practitioners remain conscious and responsive.
Theta waves (4–8 Hz) are associated with creative insight, memory consolidation, deeply restful states, and enhanced receptivity to suggestion. This is why the sankalpa — the personal intention or resolve planted during Yoga Nidra — is thought to have particular potency when introduced at the theta stage. The brain is in a state of high plasticity and openness, and intentions planted here may be more likely to integrate into behaviour and attitude over time.
Research by Dr. Richard Miller and others at the iRest Institute has shown that regular Yoga Nidra practice is associated with reductions in perceived stress, anxiety, and PTSD symptoms, as well as improvements in sleep quality, emotional regulation, and wellbeing. The U.S. Department of Defense has funded clinical trials of Yoga Nidra-based protocols for veterans with combat-related PTSD. The evidence base is still growing, and we present these findings as promising rather than definitive — but the trajectory is consistent and encouraging.
A complete Yoga Nidra session — as taught in the Satyananda tradition and in this program — moves through a sequence of stages, each serving a specific physiological and psychological function. Understanding these stages helps practitioners engage more fully and understand what they are experiencing.
Internalization (Pratyahara): The session begins by drawing attention inward — settling the body, orienting to the space, and releasing the concerns of the day. The body begins to slow.
Sankalpa (Intention): A short, positively-framed personal resolve is planted in the mind — not as a demand, but as a seed. Traditional examples include "I am healthy and whole" or "I am awake and aware." The sankalpa is repeated mentally three times with feeling.
Body Rotation (Nyasa): Awareness rotates systematically through every part of the body, in a precise sequence. This is not a progressive muscle relaxation — there is no tensing or releasing. Simply naming and feeling each part with brief, passive awareness. The body scan produces profound physical relaxation and begins to slow the mind.
Breath Awareness (Pranayama): Attention rests on the natural breath — the rise and fall of the abdomen, the coolness at the nostrils. Counting may be used to maintain a gentle thread of attention without concentration or effort.
Pairs of Opposites (Dwandwa): The practitioner is guided to experience contrasting sensations — heaviness and lightness, warmth and coolness, pleasure and pain (in memory only). This balances the sympathetic and parasympathetic nervous systems and helps dissolve emotional charge stored in the body.
Visualizations (Bhavana): Rapid, spontaneous images are suggested — a rising sun, a lotus, a golden temple, the ocean. The practitioner allows these to appear naturally, without holding on. This phase works with the subconscious mind and is associated with creativity, insight, and the integration of emotional material.
Sankalpa (Repeated): The personal intention is repeated once more, now in the deepest state of the session, when the subconscious is most receptive.
Externalization: The practice concludes by gradually returning awareness to the body, the breath, the room, and ordinary waking consciousness — gently, without abruptness. This transition is important for maintaining the effects of the practice.
Yoga Nidra is one of the most universally accessible meditation practices. Unlike breath-focused meditation (which can be difficult for anxious minds) or body scan practices (which require some capacity for body awareness), Yoga Nidra works through the vehicle of the guiding voice itself — you need only lie down and listen.
People with insomnia and sleep difficulties: Yoga Nidra is not designed to force sleep — but the deep physiological relaxation it produces often allows sleep to follow naturally. Many practitioners report that a 20-minute session feels as restorative as several hours of sleep.
Those managing stress, anxiety, and burnout: By systematically activating the parasympathetic nervous system, Yoga Nidra breaks the cycle of chronic stress activation. Regular practice builds a kind of physiological resilience — an increasing baseline of calm that persists beyond the session.
Meditators and yoga practitioners: For those already practicing asana or sitting meditation, Yoga Nidra provides access to deeper states of awareness that can be difficult to reach through effort-based techniques. It complements an existing practice beautifully.
People recovering from trauma or illness: The deeply supportive, non-demanding quality of Yoga Nidra makes it valuable for people in recovery — physically or emotionally. It requires nothing from the practitioner except their presence.
Parents, caregivers, and professionals: Those who give their energy to others throughout the day often have little left for their own restoration. A 20-minute Yoga Nidra practice can provide genuine renewal that no amount of passive screen time achieves.
Absolute beginners to meditation: Because Yoga Nidra is guided — you follow a voice rather than following your own instructions — it is often described as the easiest entry point into meditation. The guidance supports the process completely.
These distinctions matter, because Yoga Nidra is often misunderstood as simply “guided sleep” or “deep relaxation.” It is related to both, but distinct from each.
Yoga Nidra vs. Sleep: In sleep, awareness is largely absent — you lose the sense of being present and aware. In Yoga Nidra, a thread of conscious awareness is maintained even as the body rests as deeply as in sleep. If you fall asleep during the practice, that is fine — sleep may be what you need. But the aim is to rest at the threshold: deeply at rest, yet gently awake.
Yoga Nidra vs. Meditation: Most meditation practices involve some degree of effort — sustaining attention on a breath, a mantra, or an object of awareness. Yoga Nidra is receptive rather than active: you follow the guidance passively, allowing the practice to move through you. This makes it accessible even when the mind is too restless for conventional sitting meditation.
Yoga Nidra vs. Hypnosis: Both work with relaxed, receptive states of consciousness, but their purposes and methods differ significantly. Hypnosis typically involves suggestion aimed at changing specific behaviours or beliefs, and is facilitated by a practitioner with an external goal. Yoga Nidra is a self-practice (even when guided) in which the practitioner maintains agency, awareness, and the capacity to stop at any time. Its purpose is cultivating awareness itself, not changing any specific behaviour.
A few simple preparations make the experience more supportive:
Choose a time when you will not be interrupted — late evening or early afternoon are common.
Lie on your back on a mat, bed, or sofa. Use a pillow under your head and a folded blanket under your knees if that is more comfortable.
Cover yourself with a light blanket — the body temperature drops as the nervous system relaxes.
Use headphones if possible; they deepen immersion and reduce ambient distraction.
Do not set an alarm — if you sleep, let yourself rest. Allow 30 minutes minimum.
Approach the first session without expectations. Notice what arises with curiosity rather than judgment.
The 5-track program in this download is designed to be used sequentially — beginning with the introduction and moving through body scan, breath awareness, sankalpa, and the full 25-minute deep session. Once familiar, practitioners often use individual tracks on their own for shorter sessions.
For best results, practice daily for at least 21 days. Many practitioners experience a significant shift in sleep quality, stress levels, and inner stability within the first week. Long-term practice deepens these effects and opens the door to the subtler dimensions of the practice.
Give yourself the gift of deep, restorative sleep. Your nervous system will thank you.
What exactly is Yoga Nidra?
Yoga Nidra (Yogic Sleep) is an ancient meditation technique where you hover between waking and sleeping consciousness. In this state the body rests completely while the mind remains aware — producing profound healing and deep rest in a fraction of normal sleep time.
What format is the MP3?
You will receive high-quality MP3 audio files (320kbps). Compatible with all smartphones, tablets, computers, and MP3 players.
Do I need yoga experience?
No — you simply lie down in a comfortable position, press play, and follow along. The guidance takes care of everything.
When is the best time to practice?
Most people practice before sleep (evening), but Yoga Nidra can be used any time you need rest, stress relief or a mental reset — even midday.
Is this a physical product?
No, this is a digital download. You get instant access to all 5 MP3 tracks immediately after purchase.