Yoga Nidra Master Class

Engage in a guided yoga nidra relaxation practice that develops body awareness, identifies left leg tension, and uses imagery and progressive relaxation to deepen calm.

Learn relaxation through visualization to release tension and build brain-body awareness. Compare left and right leg sensations, moving relaxation from one body part to another through the power of suggestion.

Begin chair-based palm focus with intense hand contractions, then explosive release. Progress to full-body contraction and release to deepen relaxation and breath awareness.

Explore how the autonomic nervous system regulates relaxation through the parasympathetic and sympathetic branches, and learn direct breathing techniques and muscle relaxation to trigger the relaxation response.

Explore how muscular tension links body and mind, and how deliberate relaxation shifts consciousness. Learn contraction-relaxation cycles, antagonist muscle techniques, and practical steps to release localized muscle tension.

Explore how relaxation in yoga evolved in the West from Dr. Edmund Jacobsen's progressive relaxation, blending limb-by-limb relief with guided relaxation sequences.

The brain relaxes in the absence of input, so Yoga Nidra's deepest relaxation requires absolute silence and complete immobility, because any movement or touch disrupts the state.

Master shavasana, main relaxation posture, lying supine on a mat to calm the mind. Practice sleeping lion position and cushion use as a gateway to progressive relaxation in yoga nidra.

Explore deep relaxation techniques—osteogenic training, progressive muscle relaxation, guided imagery, and deep breathing—to trigger the relaxation response via the parasympathetic nervous system and support yoga nidra practice.

practice shava yatra, a 61-point relaxation without movement that guides attention through inner body points to awaken relaxing vibrations and refined states of consciousness, ending with breath awareness.

Practice progressive relaxation from toes to hips, lying in the corpse position, progressively releasing each muscle group with deep breaths, then arms, pelvis, abdomen, back, chest, throat, and face.

Lead a full-body progressive muscle relaxation by contracting and relaxing the left leg, left arm, right arm, both legs, pelvis, abdomen, back, chest, neck, and face, with breath awareness.

Complete the anonymous online questionnaire to self-diagnose your sleep and lucidity, receive personalized tips for lucid dreaming and Yoga Nidra, and compare your progress with the community averages.

Prepare your first yoga nidra session by choosing late afternoon or early night, creating a dark, quiet room, and wearing loose clothing with easily digestible foods to support the experience.

Lead a yoga nidra master class session with progressive muscle relaxation, breath awareness, and a white-light visualization expanding from the body.

Participate in a guided Yoga Nidra session with progressive muscle relaxation, breath awareness, and central channel visualization, guiding you toward sleep as a white light fills the body.

Explore the circadian sleep cycle driven by the hypothalamus and melatonin, and how light, jet lag, and the flip-flop between arousal centers and the Valpo shape wakefulness and sleep.

Explore brainwave frequencies and how EEG measures synchronized neuron activity, linking gamma, alpha, theta, delta waves to wakefulness, relaxation, meditation, yoga, and sleep.

Explains how each sleep stage supports health, with slow-wave sleep (stages 3–4) repairing neurons and clearing metabolic byproducts, and rem dreams aiding learning and memory consolidation.

Explore common sleep disorders discussed in this lecture, including insomnia, narcolepsy, nightmares, night terrors, sleepwalking, and sleep paralysis, and learn Nidre yoga–informed strategies to understand and resolve them.

Adopt sleep hygiene: keep the bed for sleep only, set a fixed bedtime, avoid light and screens, eat nothing two hours before bed, and choose side or back sleep.

Discover the military method for falling asleep, a six-step routine that relaxes the face and body and clears the mind to fall asleep in two minutes.

Explore the panch kosha—from annamaya to anandamaya—and map them to the three bodies—gross, subtle, and causal—linking consciousness, karma, and samadhi.

Explore the seven chakra model and how focusing on each chakra shapes states of consciousness, from waking to dreaming to deep sleep, with implications for yoga nidra.

Examine imagery to be used in the upcoming Yogini Session and prepare for the second yoganidra script.

Practice a 61-point body scan and mantra visualization to awaken yoga nidra through the four states of consciousness—wakefulness, dream, dreamless sleep, and turiya—guided by the aum mantra.

Awaken full-body awareness in this yoga nidra session by rotating attention through each body part, visualizing inner energy centers, and establishing a seed-like sankalp at the start and end.

Explore the origins of yoga nidra, tracing traditional roots and modern western influences, and understand how the practice aligns with guided visualization and hypnosis while noting its limits.

Practice shavasana, corpse pose, to calm the mind and relieve fatigue as preparation for Yoga Nidra. Consider supine and side-lying postures and the idea of dissolving mind in lyo yoga.

Explore sankalp as a personal, positive affirmation used at the start of Yoga Nidra, and learn how subconscious suggestion and affirmation techniques relate to hypnosis and awakening potential.

Yoga nidra master class teaches how to formulate a personal sankalpa for yogini practice, emphasizing present-tense, precise, positive affirmations written in your own words, kept private.

Explore the rotation of consciousness through body parts using mudras, mantras, and sensory isolation to deepen awareness, access the subconscious, and induce altered states in yoga nidra.

Explore breath awareness as a core practice in yoga and Theravada tradition, using conscious breathing to relax, concentrate, deepen consciousness, and connect the soul to the body through subtle energies.

Explore how awareness of opposites expands consciousness by viewing them on a continuum, fostering non-dualistic thinking and unity, and guiding Yoga Nidra toward samadhi and visualization.

Explore visualization practices in Satyananda Yoga, using mandalas, symbols, and landscape imagery to access the subconscious, activate archetypal forces, and transform awareness.

Externalisation marks returning from the subconscious to real life, establishing a structure to separate yogini insights from daily life, closing doors to influences, and restoring normal consciousness for day-to-day actions.

Address trauma and abuse concerns around the Bihar School of Yoga and Swami Satyananda, prompting scrutiny of practices and accountability, while evaluating yoga techniques for relaxation and subconscious access.

Explore the Tibetan yoga of dreams and clear light, connecting dream yoga and lucid dreaming to Vajrayana practices, and describe how four stages of emptiness culminate in samadhi.

Explore how Tibetan dream yoga and clear light view waking life as a dream, fostering lucid dreaming, awakening to enlightenment, and preparing for death, rebirth, and karmic and clarity dreams.

Explore the Tibetan view of dreams as karmic versus clarity dreams, tracing how karma, past lives, and the mind's clarity shape sleep experiences and lucid dreaming.

Explore the three night phases in Tibetan yoga nidra—beginning, middle, and end—and their dreams, from karmic and subconscious content to astral and prophetic experiences.

Discover Vajra Yogini, the protective dream-yoga deity, in this yoga nidra master class; she cuts delusions with a wrathful form and guides generation and completion stage practices, mantras, and initiations.

Explore how visualizing the letter a and its sound links to universal consciousness in Tibetan yoga, using a white symbol to reveal awake awareness during dreams and deep sleep.

Explore the Tibetan yoga of dreams and clear light by lying in the lion position, visualizing a syllable at the chest center, and breathing to induce lucid sleep.

Learn a fourfold Tibetan sleep yoga practice that visualizes a four-petaled heart lotus and cycles colors, petals, and mantra sounds to guide deep, clear light sleep.

Boost dream recall to enable lucidity by keeping a dedicated dream journal, writing upon waking, and using affirmations, REM alignment, and gentle wake cues such as sunrise clocks.

Identify dream signs to trigger lucidity by noting unusual dream elements. Map and track recurring signs in a dream journal to boost awareness and prepare for reality checks.

Master reality checks to induce lucid dreams by testing reality, imagining, touching objects, flying, or color changes, and building daily cue-based habits to trigger awareness.

Stabilize lucidity in the dream by calming yourself, cultivating equanimity, observing your environment, and repeating this is a dream while breathing to prevent waking.

Explore active induction techniques for moving from waking to lucid dreaming, inspired by Tibetan and Indian yoga methods, to train conscious control over wake-dream transitions and enhance reality checks.

Learn the mild technique, a mnemonic induction of lucid dreams, using prospective memory, dream recall, affirmations, and dream signs to dream on demand.

Explore the wild wake induced lucid dream technique, guiding you from wakefulness through hypnagogic imagery into a dream body. Learn relaxation, sleep paralysis, and intentional dream control.

Explore dream-enhancing supplements and herbs, their timing and safety notes, and how reality checks and dream journaling support lucid dreaming.

Learn to navigate lucid dreams with flying, shape shifting, underwater dives, door and mirror passage, interactions with dream characters, and Tibetan dream yoga practices for deeper meditation and self-development.

Investigate dream time versus real time, debunk the belief that dreams run faster, and examine lucid dreaming, memory recreation, and time perception with eye-movement and dream studies.

Explore what out-of-body experiences are, from subjective sensations to brain-based explanations, and examine studies and brain regions such as the temporal-parietal junction.

Explore astral projection induction techniques in this yoga nidra master class, including floating above the body, six feet projection, object projection, and anchor and balloon techniques.

Explore astral projection induction techniques, including astral limbs, balloon and rope methods, follow the sound, path reality checks, Monroe rolling, and falling techniques to leave the physical body.

Navigate the fear from the ringing sound and vibration during astral projection as a natural shift between states of consciousness, and let go to pass through toward your astral journey.

Navigate the astral realm ethically by stabilizing near the body, using open passages, and disconnecting from negative entities through elevated frequency and respect for free will.

Learn safe return from astral projection in yoga nidra, using the silver cord, earth grounding, and incense and crystals to protect the physical body and enable memory transfer.

Explore yoga asanas that support yoga nidra, featuring the three main postures—shoulder stand, plow pose, headstand—and auxiliary poses, with timing guidelines to activate prana and higher centers.

Learn pranayama techniques that support yoganidra, including four-stage breath cycles with equal inhalation, retention, exhalation, and void retention, and practice gi breath with left-nostril exhalation.