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Yoga Nidra and the art of yogic sleep


Are you having trouble falling asleep at night?

Are stress and anxiety keeping your body and mind at high alert throughout the day?

Do you need a pick-me-up partway through your day to be able to keep sharp and keep moving?

The practice of yoga nidra or yogic sleep could be the solution. Yoga nidra increases our alpha and theta brain waves while slowing down brain wave frequency (learn more here).

This week we’re exploring yoga nidra and the art of yogic sleep. Check out this week’s conversation and two yoga nidra practices with Ashley.

So…What is Yoga Nidra?


The practice of yoga nidra, which is a form of meditation and guided relaxation has 8 parts:


  1. Initial relaxation to calm the body and mind
  2. Sankalpa or resolve repeated 3 times. (Example: “I live in peace and harmony.”)
  3. Rotation of consciousness to bring awareness into the body.
  4. Breathing and Counting, generally using the number 27. (Learn more about 108 as the sacred yoga number)
  5. Opposites
  6. Visualization with repetition of an image
  7. Return to the Resolve
  8. Begin to wake up

Our Sankalpas

While you are welcome to use the sankalpa provided by your instructor, it can be especially powerful to come up with your own resolve(s) to use during yoga nidra practice. Here are some examples from our class members:

  • ”I am peaceful and abundant”
  • ”I bear witness and accept.” 
  • “I live in abundance of time and resources.” 
  • “I am happy/joyful and relaxed.”

This week spend time reflecting on a sankalpa that you can use in your own practice.

Here are two yoga nidra practice recordings from Ashley to get you started:

[Video] Yoga Nidra with Ashley 1

[Video] Yoga Nidra with Ashley 2

[Audio] Yoga Nidra with Ashley


Our Conversation


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