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“Yoga Nidra is the yoga of aware sleep. 

In this lies the secret of self healing. 

Yoga Nidra is a pratyahara technique in which the distraction of the mind is contained and the mind is relaxed.”

What is


  • Yoga Nidra is the hallmark of Satyananda Bihar School of Yoga

  • It is the most popular and enjoyable relaxation meditation, 

  • Yoga Nidra is a guided meditation and relaxation practice that originates from ancient yogic traditions.

  • It is often referred to as "yogic sleep" because it induces a state of deep relaxation that is similar to the state between wakefulness and sleep.

  • Yoga Nidra can be practiced by people of all ages and levels of physical fitness./span>, making it accessible to a wide range of individuals. 

"I recently finished the Yoga Nidra Foundation and Advanced Course. The course was beautifully designed, and Swamiji helped us navigate through."


- Chanchal

How is Yoga Nidra different
from other forms of yoga?

Physical Activity

Yoga Nidra does not involve physical postures (asanas). Instead, it is a practice of guided relaxation and meditation. While other forms of yoga focus on physical movement and flexibility, Yoga Nidra is primarily concerned with mental and emotional relaxation.

Purpose and Goal

The primary goal of Yoga Nidra is to induce a state of deep relaxation and conscious, deep sleep. It aims to systematically relax the body, calm the mind, and promote a state of profound restfulness. 

State of Consciousness

In Yoga Nidra, practitioners aim to maintain a state of awareness throughout the practice, even as they enter a state that resembles deep sleep. This is different from many other forms of meditation or relaxation techniques, where the goal may be to focus on a single point of concentration or achieve a specific mental state.



Yoga Nidra is accessible to people of various fitness levels, including those who may have physical limitations or injuries that prevent them from engaging in more active forms of yoga. It can be practiced by individuals of all ages and levels of physical fitness.


No Props

Unlike some forms of yoga that may require props like mats, blocks, or straps, Yoga Nidra typically requires only a comfortable surface to lie on, such as a yoga mat or a soft carpet.

Time of Day

Yoga Nidra can be practiced at any time of day, and is often used as a relaxation technique before sleep or to combat fatigue. Other forms of yoga may be more commonly practiced in the morning or as part of a regular fitness routine.


While it's possible to practice Yoga Nidra on your own using recorded sessions, many people find it beneficial to be guided by an instructor. In other forms of yoga, classes are often led by an instructor who guides students through a series of postures and breath work.

Yoga Nidra helps you...


  • Gain advanced mental clarity

  • Balance your energy levels and feel refreshed

  • Release pent-up emotions or tensions

  • Feel a deeper sense of connection to yourself

  • Explore the mysterious subconscious

Ready to Get Started

Swami Yogaratna Saraswati

Swami Yogaratna Saraswati is a distinguished sannyasin from the tradition of Satyananda Bihar Yoga,

where she joined the Bangalore branch in 1984. With over 35 years of experience in learning and teaching all forms of yoga, Swamiji has become a revered figure in the yoga community.


Her extensive training at The Satyananda Bihar School encompasses asanas, pranayamas, shatkarmas, yoga therapy, stress management, and specialized yoga for women, children, the elderly, and the handicapped. Swami Yogaratna has also developed expertise in yoga for cancer healing, augmenting Ayurveda and naturopathy, connecting to nature and the elements, and post-Covid recovery.


Swami Yogaratna is particularly appreciated for her exceptional talent in Yoga Nidra, a form of relaxation meditation or yogic dreaming. She has created advanced courses in Yoga Nidra and Yoga Nidra Teachers Training.

Her repertoire includes courses in 'Meditations from the Tantras', Chakra Sadhana, Kundalini Yoga, Nada Yoga, Attitudinal Yoga, and many other higher techniques.


Born in Paris, France, to Australian parents, Swamiji grew up in Bombay. After completing her education and working in Australia for 13 years, she returned to India in 1984, where she soon joined Atma Darshan Yogashram, the South Indian branch of Bihar School of Yoga in Bangalore. After taking sannyas initiation, she served there for 20 years.

For the past ten years, Swami Yogaratna has been leading her own ashram near Gokarna on the coast of Karnataka, Shankar Prasad Ashram.


The ashram features an organic farm for its needs and a play school for local children.


Swamiji invites everyone to Shankar Prasad Ashram for ashram stays, yoga and meditation retreats, and long-term seva volunteering. Community projects include an Animal Care Centre, Beach Afforestation, Waste Management, Herbs and Local Foods Research, Youth Training, and Women's Upliftment.

Swami Yogaratna's compassionate approach and deep empathy resonate with students from all walks of life, offering a sanctuary for personal growth, healing, and spiritual awakening.


Renowned for her gentle yet powerful teaching style, Swamiji continues to inspire and empower individuals worldwide, fostering a community of mindful, conscious, and spiritually awakened beings.

Recommended reading!

Yoga Nidra" and "A Systematic Course in the Ancient Tantric Practices of Yoga and Kriya" by Swami Satyananda. 

Course Content

❶ Day 1: 

  • Setting Intentions for the Course
  • Body Awareness and Relaxation Techniques
  • Guided Yoga Nidra Practice

❷ Day 2

  • Breath Awareness and Control Techniques
  • Progressive Muscle Relaxation
  • Body Awareness and Relaxation Techniques

➌ Day 3

  • Introduction to Visualization Techniques
  • Inner Journey and Symbolism in Yoga Nidra
  • Guided Yoga Nidra Practice with Inner Journey

❹ Day 4

  • Exploring Emotions in Yoga Nidra
  • Integration and Processing Emotions
  • Guided Yoga Nidra Practice

 Day 5

  • Designing a Personal Yoga Nidra Practice
  • Guided Yoga Nidra Practice
  • Tips for Continuing the Practice at Home

Certificates will be issued to those who have completed the assignments and have demonstrated a suitable Yoga Nidra session. 

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Yoga Nidra Foundations


Best Deal

  • 5 Days of Video Content

  • Extra videos

  • Additional support from Swami

  • Yoga Nidra Community

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Some questions you might have...

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Shankar Prasad Foundation

Bankikodla Post, Hanehalli Village, Kumta Taluk, Karwar District, Karnataka, 581319, India.
Tel: +91 809 532 9129 
 +91 779 95 1 2338
[email protected]