Yoga Nidra

We don’t endorse any of the resources here, but only share what exists. Please do your own research. The information within our resources is from secondary sources, and is not intended to replace medical advice from a healthcare provider.  Whilst we aim to provide as much information as we can for free, some of these resources will cost you money if you take them up.   If there are scholarships or funding that we can find, we cite them in the resource.

• Overview

  Yoga Nidra, also known as "yogic sleep," is a deeply restorative meditative practice that guides the body and mind into a state between waking and sleep. Practised lying down, it systematically moves attention through the body, breath, and visualisation. For individuals with chronic illness, pain, fatigue, anxiety or trauma, Yoga Nidra can offer a powerful way to calm the nervous system, reduce overactivation of the stress response, and support neuroplastic healing.

  Unlike traditional yoga, there is no movement involved. This makes it accessible even for those who are bedbound or struggling with physical symptoms. Regular practice has been associated with reduced pain, better sleep, emotional regulation, and a greater sense of internal safety.

• How It Works

  • Typically delivered through guided audio recordings or live classes

  • Invites deep rest and parasympathetic activation (the 'rest and digest' state)

  • Can support brain retraining and nervous system recovery by creating a felt sense of calm and internal safety

  • Often used alongside somatic therapies, trauma work, and mind-body recovery programmes

• Worth Knowing

  • Some people report profound shifts with daily use, particularly when layered with brain retraining or pacing

  • Free versions are widely available, but therapeutic-style recordings are often more trauma-informed and tailored

  • Not all Yoga Nidra is equal — look for styles influenced by trauma-sensitive or nervous system–aware approaches such as iRest or Insight Yoga

  • It's sometimes used in pain recovery centres and trauma programmes

• What People Find Useful

  • iRest Yoga Nidra (clinically tested method used with military veterans and trauma survivors) [https://www.irest.org]

  • Insight Timer Yoga Nidra playlists [https://insighttimer.com]

  • Daring to Rest by Karen Brody — yoga nidra programme for women with burnout and fatigue [https://daringtorest.com]

  • Uma Dinsmore-Tuli’s free Nidra library [https://www.yoganidranetwork.org/yoga-nidra-library]

  • YouTube channel Soma Psych has gentle, body-based recordings [https://www.youtube.com/@somapsych]

• Typical Costs

  • Free in most places, including YouTube, Insight Timer, and many websites

  • iRest audio recordings: approx £15–20 / €17–23 / $20–25 (one-time purchase)

  • Daring to Rest 40-day programme: approx £35 / €40 / $44

  • Group classes: approx £10–15 per session, or £60–80 for multi-week courses

  • Books or audio bundles may include free recordings

• Discounts + Affordability

  • Many high-quality recordings are free on platforms like Insight Timer and YouTube

  • Free tracks are offered by providers like Daring to Rest and iRest via email sign-up

  • Some facilitators offer sliding scale group sessions or community pricing

  • Books often include access to downloadable practices