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What is Yoga Nidra?

Western Research meets Ancient Knowledge

What is Yoga Nidra?


The Holistic Nature of Yoga - Yoga transcends merely being a set of techniques like asanas, pranayama, and meditation. It stands as an all-encompassing science and a rich trove of wisdom, only truly grasped through hands-on experience and unwavering spiritual commitment.

While "Yoga Nidra" or "yogic sleep" has emerged as a sought-after practice, it's vital to recognize that the conventional Yoga journey perceives the mind as a cohesive entity rather than segmented into various techniques. Consequently, facets of Yoga Nidra such as relaxation, mindful breathing, and meditation aren't standalone practices but pivotal aspects of a unified approach.


Yoga Nidra seeks to achieve a unique conscious state characterized by the generation of delta brain waves. Typically, such waves are exclusive to deep sleep, comas, or nearing life's end. Yet, with disciplined practice, one can deliberately access this state, blending intention and acute awareness.

Experience deep relaxation and inner transformation with Yoga Nidra. Unwind your mind, release stress, and achieve profound peace through this guided meditation practice. Enhance your well-being and discover the power of deep restorative rest with Yoga Nidra. Let go, rejuvenate, and find balance within.

Yoga Nidra - Beyond a Technique

The Profound Essence of Yoga Nidra: Yoga Nidra is more than just a practice; it's to view the cosmos with renewed insight.


Venturing into the unified realm of consciousness, or our latent essence, we immerse ourselves in the true essence of Yoga Nidra. It mirrors Maya, the unseen force and consciousness, at a pause when the Supreme Entity internalizes all sensory experiences and vital consciousness fragments. Within this phase, consciousness lingers, primed for a new epoch of creation and self-expression.


With Yoga Nidra, we unlock a portal, offering a fleeting vision into the divine's innermost sanctum. As the Kundalini energy, having enveloped the universe, lies dormant, it symbolizes the "gods sleep" or the "goods night."

Indulge in the ultimate relaxation and inner transformation with Yoga Nidra. Discover the power of this guided meditation practice to unwind your mind, release stress, and achieve profound peace. Experience deep restorative rest and enhance your overall well-being. Immerse yourself in the soothing realm of Yoga Nidra for complete rejuvenation and inner balance. Elevate your practice and find tranquility within with Yoga Nidra.

Sleep and Yogic Sleep

Sleep mirrors the transition of death, marking an entry into a distinct realm. In death, the physical body is shed akin to changing attire. Each night, we momentarily detach from our physical consciousness, venturing into our astral form unburdened by fear. The sensations of unity, concentrated consciousness, euphoria, and delight in this state—where the mind is the sole experiencer—echo the journey of death.

In the renowned Yoga Sutras by Patanjali, sleep is characterized in two

unique manners:

  1. Sleep is viewed as a mental transformation, a ripple in the mind rather than an attribute of pure consciousness. The void felt during sleep is punctuated by the awareness of its absence.

  2. Sleep acts as a conduit to wisdom, allowing one to penetrate profound depths where pristine understanding unfolds.

Experience the incredible benefits of Yoga Nidra for improved sleep and overall well-being. Discover the transformative power of this guided meditation practice to relax your mind, release stress, and achieve deep, restorative rest. Enhance your sleep quality and find inner balance with Yoga Nidra. Immerse yourself in this soothing practice and awaken to a refreshed, rejuvenated self. Elevate your sleep and embrace a profound sense of well-being with the transformative practice of Yoga Nidra.

Even during sleep, fragments of the mind remain active. When we discern events around us while deeply asleep, it is this facet of the mind that, through practice, achieves awareness. While the superficial layer of the mind reposes, the wellspring of knowledge starts to unveil. By consciously immersing into sleep, it metamorphoses into a fount of wisdom, known as Yoga Nidra.

Yoga Nidra - Source of Knowledge

Insights gained from Yoga Nidra stem not from the conventional mind, but from buddhi, our inherent wisdom. Through Yoga Nidra practice, obstacles are transcended, allowing profound knowledge to unfold. Yoga Nidra acts both as a gateway and an instrument. It offers a chance to harness the mind's tranquility for task accomplishment and adept tool utilization. Engaging different layers of the koshas during Yogic sleep fosters problem-solving, learning, and inventive thinking. Astonishingly, in a mere 10-minute span, one can strategize what might normally take six years. Nonetheless, it's vital to consciously retain the realizations from the session to prevent them from slipping away. Beyond this, Yoga Nidra offers therapeutic advantages and facilitates learning, as the psycho-neurological framework undergoes thorough relaxation, paving the way for swift neurophysiological recuperation.

Unlock the vast knowledge and transformative potential of Yoga Nidra for enhanced sleep and overall well-being. Immerse yourself in this guided meditation practice to tap into its profound wisdom, releasing stress and achieving deep, restorative rest. Experience the expansive benefits that Yoga Nidra offers, including improved sleep quality, heightened self-awareness, and inner balance. Discover the depths of this ancient practice and awaken to a profound sense of well-being and inner transformation. Elevate your sleep and embrace the vast knowledge that Yoga Nidra holds, guiding you towards a more peaceful and rejuvenating existence.

How to Practice Yoga Nidra?

Instead of actively "doing" Yoga Nidra, one should effortlessly ease into it.

Find a serene, undistracted space and lie flat on a solid surface, like a bed, adopting the Shavasana (corpse pose). Use a cushion for comfort and drape yourself with a blanket, ensuring your eyes are shielded with a dark cloth. Opt for a time when external disturbances, particularly sudden noises, are minimal. Initiate with diaphragmatic breathing, drawing 21 profound breaths. Imagine each inhalation as a surging ocean wave pouring into you and each exhalation as allowing that wave to gently withdraw. Proceed with methodical relaxation, attending to each segment of your body. Clear your mind from samskaras (mental imprints), thoughts, emotions, ambitions, karmas (deeds), motives, and analytical musings. Remain alert, resolutely resisting the urge to drift into sleep, and center your attention exclusively on breathing in and out. Aim for smooth, uninterrupted breathing, free from erratic movements or unintended pauses. Achieving this rhythmic flow indicates attaining equilibrium. Initially, confine your session to 10 minutes, practicing once daily. Continue this routine in subsequent days.

Immerse yourself in the transformative practice of Yoga Nidra. Experience deep relaxation and inner peace as you practice this guided meditation technique. Simply find a comfortable position, close your eyes, and follow the gentle instructions to embark on a journey of self-discovery and rejuvenation. Allow the soothing voice to guide you through stages of deep relaxation, visualization, and self-reflection. Embrace the healing power of Yoga Nidra to reduce stress, improve sleep, and enhance overall well-being. Find serenity and balance in the present moment through the practice of Yoga Nidra.

Why does it help?

When we face challenges in life, there is always a place inside us that knows, that has faith. A place where is peace within. Through Yogic practices we can increase our resilience and connect with our inner self on an ever day basis. Yoga Nidra practices teach us how to relax the mind through the body and allow us to sink deep into ourselves. We can explore the hidden parts of our minds and allow natural healing
processes to occur. A relaxed mind can face any situation with ease. A happy mind can create a beautiful reality! Let ́s allow our body and mind to recover fully and find deep and
healing relaxation.


Physical and mental indications


Everyday ailments can disappear quickly through harmonising the body functions. A few examples that Pranayma can help you with

  • Cramps

  • Belly pain

  • Menstrual pain

  • Hormone imbalances

  • Digestive disorders

  • Circulatory disorder

  • Heart problems

  • Autonomous nervous system

  • Low immune function

  • Allergies

  • Sleeping disorders

Join our inclusive Pranayama Course designed for individuals of all backgrounds seeking to deepen or initiate their journey into breathwork. No prior knowledge is required, making it accessible to beginners and seasoned practitioners alike. Immerse yourself in an experience-based practice that fosters a profound understanding and integration of the mind-breath connection, leading to overall well-being.  Whether your aim is to address physical or mental symptoms, embark on a detoxification journey, or explore the spiritual dimensions within yourself, this course provides a solid foundation for holistic health and energy work. Embrace the transformative power of Pranayama as it integrates seamlessly into various professional categories, including:  Physicians: Enhance your medical practice by incorporating breathwork techniques for optimal patient care. Doctors: Deepen your understanding of the mind-body connection and its impact on healing processes. Physiotherapists

Traditional Yoga Nidra - Course Structure

This course offers a structured approach, allowing you to choose the depth of your exploration into the sacred science of yogic breathing. In Level 1, you will master fundamental and potent breathing exercises to establish a healthy breathing pattern for enhanced overall well-being and mental resilience. By cleansing your Nadi system, the energetic channels of the Pranic body, you can release environmental toxins and dissolve mental blocks. This leads to improved mental acuity, increased Prana flow, and heightened vitality.  Upon completing Level 1 of Pranayama, you can continue your personal practice until you feel prepared for the next phase. Level 2 delves into specific applications, including using the breath to address various ailments and exploring the directed flow of Prana. You will learn how to manipulate energy within your body, channeling Prana to areas that require attention or intention. Mental aspects will also be further developed through practice.

The Yoga Nidra Teacher Training and the Yoga Nidra Online Courses are 

structured in a way so you can choose how deep you want to dive into the

sacred science of  Yoga Nidra. We will host 6 full classes of Yoga Nidra and

introduce different relaxation techniques and Yoga Nidra practices.

You will be guided through the whole sessions and learn step by

step to dive deeper into yourself. The practice is scheduled so that it

intensifies over the 6 classes. Each class will take about 120 minutes

and include short meditation, breathing exercise, guided relaxation and Yoga
Nidra practice. The scientific background of the practices will be explained

and give you a better understanding of the body-mind connection. In

each class you have the chance to ask your personal questions and share

your experiences with the others. Your personal situation will be taken

into account, so that you can gain most of the experience. We will record

the guidance of Yoga Nidra, so that during the week you can practice the divine sleep of the Yogis. You will also have access to all our Yoga Nidra Online Library.

Yoga Nidra Online Training - what you can expect

The traditional Yoga Nidra Teacher Training and Yoga Nidra Online Courses will be held in different stages. After the first-level course, you can go on with your personal practice or apply for advanced training. Later you will learn how to teach Yoga Nidra to others. The training encompasses theoretical background and lives practice of various techniques. Over the time of the training, we go deeper into the scientific background and the practices intensify bit by bit.

Unlock the Science of Breath: 12 Comprehensive Pranayama Classes  Join us for a transformative journey of traditional Pranayama lectures and practice spanning 12 enriching sessions. Delve into the theory and application of the profound science of breath, as we explore its intricacies together. Mark your calendars for our weekly sessions every Wednesday morning, where we will engage in one hour of collective practice.  Throughout the course, we will introduce a diverse range of breathing techniques aimed at achieving specific objectives. Discover how to establish a robust and healthy breathing pattern, optimizing your respiratory function. Harmonize the functions of your brain hemispheres, fostering balance within your being. Experience the profound effects of Pranayama as we work towards harmonizing the autonomous nervous system, promoting overall well-being.  Nurture your energy channels, the Nadis, as we embark on a journey to cleanse and purify them.

Yoga Nidra Online Course Level I - What you will learn   

​When we face challenges in life, we need to rely on our stability and peace within. Yogic practice develops those virtues and becomes an everyday application. As our inner states are reflected in the external happenings, we are responsible and able to create a state of calmness and focus within. A relaxed mind can face any situation with ease. A happy mind can create a beautiful reality! Let´s allow our body and mind to recover fully and find deep and healing relaxation. With the practice of Yoga Nidra, we can heal our body and mind from unconscious and harming programs and find the strength within to heal and expand our awareness.

  • Pranayama practice for diaphragmatic breathing

  • The faculties of the mind

  • Sleep and dream states

  • Brainwaves and awareness

  • Neurological and physiological effects of Yoga Nidra

  • Health benefits of Yoga Nidra

  • Relaxation techniques

  • Yoga Nidra techniques

  • Spinal breath

  • Questions and answers


Yoga Nidra Online Course Level II - What you will learn   

In the second course of Yoga Nidra we will go deeper into the magic of the divine practice. The course will be comprised of lectures and practice. In the Yoga Nidra lectures we will deepen the understanding of vibration, epigenetic, manifestation processes, and trauma to mention a few. You should get a thorough understanding why and how Yoga Nidra works and how you can personalize your own Yoga Nidra practice or design a holistic Yoga Nidra program for a whole group. By practicing what you´ve learned in Yoga Nidra I, you are used to lie down for longer period of time now and mastered not to fall asleep during the practice. The sessions will get longer and we will work more keenly with the flow of Prana and explore different applications for different constitutions and needs. Breath awareness, relaxation and Prana flow will be part of the Yoga Nidra practice as well as a short Meditation in sitting position.

The sessions will be more intense and as always, we take time to share the experiences. The lectures will cover:


  • Brainwaves and states of awareness

  • Practice with Mantra – how and why

  • The Pineal gland and the third eye centre

  • Accessing free will

  • The faculties of the mind

  • Free vs. fate, how can we access our free will

  • Sleep and dreams

  • Cleaning trauma and releasing information

  • Origin and healing of diseases

  • Environmental toxins and ways to protect and cleanse

  • Important aspects of teaching Yoga Nidra

  • Preparation of a session and combination with other techniques

  • Cleaning and activating chakras​

  • Third eye practice

  • How to guide Yoga Nidra

  • Prana flow

  • Audio files for personal practice

  • Acces to the Full Yoga Nidra Online Library (Videos, Sequences and Handouts


Yoga Nidra Online Trainings – who can join?

Pranayama Course for All: Deepen Your Practice and Enhance Well-being  Join our inclusive Pranayama Course designed for individuals of all backgrounds seeking to deepen or initiate their journey into breathwork. No prior knowledge is required, making it accessible to beginners and seasoned practitioners alike. Immerse yourself in an experience-based practice that fosters a profound understanding and integration of the mind-breath connection, leading to overall well-being.  Whether your aim is to address physical or mental symptoms, embark on a detoxification journey, or explore the spiritual dimensions within yourself, this course provides a solid foundation for holistic health and energy work. Embrace the transformative power of Pranayama as it integrates seamlessly into various professional categories, including:  Physicians: Enhance your medical practice by incorporating breathwork techniques for optimal patient care. Doctors: Deepen your understanding of the mind-body connection


This will be a traditional guidance for everybody who wants to deepen the practice and explore the vast realm of the yogic sleep. No previous knowledge is needed. It ́s an experience-based practice to enjoy and expand. 

What you need

  • Firm grounding

  • Yoga mat or blanket

  • Shawl or a blanket to cover yourself

  • Light dark tissue, maybe a dark t-shirt to cover your eyes

  • Folded towel to rest your head on

  • A quiet room, no cell phones or other disturbances

  • Pad of paper to take notes

  • Empty stomach

  • Dedication to apply the techniques

Pranayama Tools and Preparations for Optimal Practice  Prepare yourself for a fulfilling Pranayama practice with these essential tools and preparations. Create a serene and supportive environment for your breathwork journey:  Firm grounding: Ensure a stable and comfortable foundation for your practice, using a folded blanket, Yoga block, or cushions to support your posture.  Yoga mat or blanket: Provide a soft and comfortable surface to practice on, promoting stability and comfort during your Pranayama sessions.  Sandbag or a heavy book: Use a sandbag or a weighted book as a gentle pressure to deepen your relaxation and enhance the grounding effect.  Shawl or blanket: Keep yourself warm and cozy throughout your practice by covering yourself with a shawl or a blanket.  Quiet room: Find a peaceful space free from distractions, ensuring a calm and focused atmosphere for your Pranayama practice. Keep cell phones and other disturbances away.  Pad of paper

About your Teacher Elli, MSc

Elli Ji has been guiding Pranayama courses for several years and has experience in teaching and diagnosing people. She applied the knowledge of many years of Yoga trainings, additional education and personal experience to help people around the world. She trained many people with various backgrounds and needs in different settings in Nepal, India and Europe. With a MSc in Human Biology, 500hrs YTTC and education in TCM, Hypnosis, Reiki and immersion into Yoga Nidra and Pranayama, she understands the physiological, neuronal and hormonal pathways, effects of yogic applications as well as the spiritual aspects of
holistic health. Specialized in both, western science and eastern spirituality, she will explain all neuronal and physiological effects of the yogic techniques in detail. The scientific understanding is combined with spiritual experience and insight from years of dedicated practice and teaching. Through practice and purposeful application of ancient spiritual techniques she got rid of various so-called chronic diseases and helped many others to find their way back to a balanced life and natural health. What allopathic western medicine and experts could not solve, the ancient knowledge of Yoga and holistic approaches towards health and life itself opened a new path where the modern findings of science could shine in a new light of meaning and opportunities. Elli Ji
understands to address multiple symptoms with simple measures and reactivate self-healing processes. Her goal is to increase awareness about the power of our breath and share the collected knowledge with

Meet Elli Ji: Experienced Pranayama Guide with a Holistic Approach  Elli Ji is a highly skilled and experienced instructor who has been guiding Pranayama courses for several years. With a profound understanding of human biology, extensive Yoga training, and additional education in TCM, Hypnosis, Reiki, and Yoga Nidra, Elli Ji combines the best of western science and eastern spirituality to provide comprehensive guidance.  Having worked with individuals from diverse backgrounds and needs across Nepal, India, and Europe, Elli Ji has honed her teaching and diagnostic skills. Her expertise extends beyond theoretical knowledge, as she has personally experienced the transformative power of Yoga and Pranayama in overcoming chronic ailments. Drawing on her MSc in Human Biology and a 500hrs YTTC certification, she elucidates the physiological, neuronal, and hormonal pathways that underlie the effects of yogic practices.

others so that we can grasp our personal potential and live a life in holistic health and personal fulfilment. The students ́ background and purposes are taken intoaccount into her teaching, so that everyone can gain the most of the lectures and integrate the new knowledge into daily life.

Fees and payment

Everybody should have access to knowledge and learning. I keep the prices low and take personal circumstances into account. In case you meet any difficulties with the payment please contact me here and we will find a solution. In special cases you have the chance to do the payment in instalments. The price would remain the same.

Accessible Learning for All: Affordable Pricing and Flexible Payment Options  At, we believe that knowledge and learning should be accessible to everyone. That's why we have kept our prices low and consider personal circumstances when it comes to payment. We understand that financial difficulties may arise, and we are here to help. If you encounter any challenges with the payment process, please reach out to us at, and we will work together to find a solution.  In special cases, we offer the opportunity to make payments in installments, ensuring that the price remains the same. We want to ensure that financial constraints do not hinder your access to transformative learning experiences. Your commitment to growth and self-discovery is our top priority, and we are dedicated to supporting you every step of the way.  Join our inclusive community and embark on a journey of knowledge and personal development. Take advantage of our affordable pricing

How does it work?

You register for the course and send me your SKYPE name. I will add you to the group and you receive a call every time we meet for life practice.
After the session you have access to the video for one month to watch again or at your perfect time. Handouts will be posted into the group for download every class as well as a guided Pranayama practice for everyday application.

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