Yoga Nidra 10 Minutes Routine For Beginners

yoga nidra 10 minutes

If you have been struggling to fall asleep as soon as you hit the bed, you are not alone. Almost 70% of Americans have been suffering from lack of sleep and other sleep disorders. Many things play their part in keeping you awake at night. Therefore, it becomes important to get rid of all these elements from your mind and body. How to do that? The best thing is to practice Yoga Nidra 10 minutes routine.

Before you get familiar with Yoga Nidra 10 minutes routine, you should first understand what Yoga Nidra is. Then, get through the following points to enhance your knowledge and know more about its benefits. Without further ado, let’s get into it.

What is Yoga Nidra?

The term Nidra comes from the Sanskrit language which means sleep. Hence, Yoga Nidra is the art of sleeping consciously. Depicting from the name itself, Yoga Nidra makes you aware of your mind and its mechanisms.

Hence, Yoga Nidra helps you get rid of various negative elements that have been lurking in the back of your mind. Yoga Nidra’s basic aim is to calm your subconscious so that you do not think about unnecessary things all the time.

Now that you know what Yoga Nidra aims at, it becomes utterly important to practice Yoga Nidra 10 minutes routine. Let us now go through the routine step by step and know how to do it.

Steps of Yoga Nidra 10 Minutes Routine

  • Find Comfortable Place

The very first thing you need to do is find a comfortable place. It could be your bedroom or some remote corner of the house. You can also prepare the place for Yoga Nidra 10 minutes routine by setting up soft padding to lie upon.

Make sure you lie on it before beginning your practice to check whether it is comfortable, not too hot or cold, and is perfect for you. Doing that helps you stay in the right mind while practicing Yoga Nidra.

  • Get Rid of Distractions

Distractions could hamper the flow of your Yoga Nidra 10 Minutes routine. Therefore, before getting started, you need to ensure everything is sorted. Also, complete the pending things at hand. It helps you gather your attention in a single place.

Furthermore, if you have children in the house, either make them fall asleep or keep them busy for 10 minutes. Doing this gives you enough time to stay put with your practice that helps you heal your sleep issues.

  • Burn Incense Stick

Is the surrounding in which you want to practice Yoga Nidra clean? What about the odor of the place? If that is something you don’t like, you can burn an incense stick. Simply choose the one you are most comfortable with.

Burn it for 2 to 3 minutes before getting started. It will lighten the mood and help you sleep consciously better. Moreover, familiar scents are useful in gathering your attention on a single point.

  • Lie & Meditate

The last step of Yoga Nidra 10 minutes routine is to lie and start your meditation practice. Slowly get into your chosen place, lie down, and loosen your body. Bring your attention to your breath and simply observe it.

This helps you tap into your unconscious mind that heals different negative emotions taking birth in your psyche. Furthermore, don’t force too much on thinking about a particular thing. Rather, just move your focus with the flow of your breath.

All these steps come in handy when you want to start your Yoga Nidra 10 minutes routine. Therefore, you must not break the routine of practicing it.

Now, let us have a look at some of the major benefits of practicing the Yoga Nidra 10 minutes routine. This will give you a glimpse of why to inculcate the practice in your routine.


Benefits of Yoga Nidra 10 Minutes Session

Calms Mind

One major benefit of practicing the Yoga Nidra 10 minutes routine is that it calms your mind. You learn to bring your focus on your mind. It keeps you away from your mental mechanisms.

Soothes Senses

Yoga Nidra practice soothes your senses which do not let you react to anything in life. Hence, you are always in touch with your inner self.

Makes You Aware

Being in conscious sleep makes you aware of what is going on inside. That helps you sleep like a baby after a tiring day.


Yoga Nidra 10 minutes routine is enough to counter all your negative elements and help you fall asleep consciously. So, always include it in your life to have the best quality of sleep.

Read More:- Yoga Nidra Certification