House of AnandaMovement · Stillness · Wisdom · JourneyPractice library / Meditation, breath & contemplation
Contemplative practice series
Yoga Nidra
Guided practice commonly translated as “yogic sleep,” usually undertaken lying down.
Explore guided-rest principles and body awareness.
Before you follow a sequence
These written Yoga Nidra-inspired sessions are not an audio recording, an official lineage script or sleep treatment.
These are introductory House of Ananda sequences, not a prescribed traditional syllabus. Some foundational sequences are shared across related styles; the emphasis and boundaries above explain how to approach them. Repeat the first session before adding variety. The three sessions are separate practices, not one long workout.
Have a stable chair without wheels, a wall, a mat and cushions or blocks available. Only attempt floor transfers and standing work that are already comfortable. Use a chair alternative or individual instruction when a sequence does not match your access needs.
Time blocks include setup, short repetitions, both sides, transitions and rest. They are not continuous hold times. One breath is a full inhale–exhale cycle; pause or take extra breaths whenever needed. Never force a breath, hold, stretch or emotional response.
Stop for pain, dizziness or feeling unwell. Seek individual advice for pregnancy, recent surgery, injury or medical concerns. Yoga does not replace medical care. NCCIH safety guidance.
For modern descriptive movements, “no established Sanskrit name” is intentional. Sanskrit terms for reflection, repetition and service describe practices, not bodily movements.
Yoga Nidra · Session 1 · about 16 minutes
Rest and rotate attention
A short Yoga Nidra-inspired introduction, not a recording or full lineage script.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 12 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 23 min block
Side-lying rest
No established Sanskrit name
Natural breathing.
- 38 min block
Final rest
Śavāsana
Let the breath settle naturally.
- 43 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 12 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 23 min | Side-lying restNo established Sanskrit nameModern descriptive rest position | Natural breathing.No required right / left sequence. | Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Rest on one side with the head supported and a cushion between the knees. Adjust shoulder and hip pressure. Before rising, use hands, pause and take your time. | Choose a supported chair instead; switch sides for comfort. |
| 38 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Rest with legs comfortable, arms away from the body and support under knees if wanted. For the final minute, move fingers and toes, roll to a side, pause, then use hands to sit up slowly. Notice right hand, arm, shoulder; left hand, arm, shoulder; both legs; torso; face. No need to move or visualise clearly. | Rest on your side or in a supported chair. Eyes may stay open. |
| 43 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Roll to a side if lying down, use your hands to sit up and transfer to a stable chair slowly if required. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.
Yoga Nidra · Session 2 · about 21 minutes
A longer body-awareness rest
Resting and remaining aware are invitations, not tests.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 13 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 212 min block
Final rest
Śavāsana
Let the breath settle naturally.
- 33 min block
Side-lying rest
No established Sanskrit name
Natural breathing.
- 43 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 13 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 212 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Rest with legs comfortable, arms away from the body and support under knees if wanted. For the final minute, move fingers and toes, roll to a side, pause, then use hands to sit up slowly. Gently move attention through body regions, then notice natural breath. Skip any region or return attention to room sounds. | Rest on your side or in a supported chair. Eyes may stay open. |
| 33 min | Side-lying restNo established Sanskrit nameModern descriptive rest position | Natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Rest on one side with the head supported and a cushion between the knees. Adjust shoulder and hip pressure. Before rising, use hands, pause and take your time. | Choose a supported chair instead; switch sides for comfort. |
| 43 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Roll to a side if lying down, use your hands to sit up and transfer to a stable chair slowly if required. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
Finish or rest early whenever you need. Back to this series.
Yoga Nidra · Session 3 · about 20 minutes
Rest supported
Each block is a supported rest, not an endurance stretch.
Guided practice & spoken session →Read left to right, then down. Complete both sides where marked; the image shows one representative side. Select any numbered panel for its full table instructions.
- 13 min block
Supported chair seat
No established Sanskrit name
Natural breathing.
- 25 min block
Side-lying rest
No established Sanskrit name
Natural breathing.
- 35 min block
Supported reclining bound angle
Supta Baddha Koṇāsana
Quiet, natural breathing.
- 47 min block
Final rest
Śavāsana
Let the breath settle naturally.
Original AI illustrations; exact labels, sequence and breath cues are provided as selectable text. Pictures show a moment, not the entire transition. Use the instructions below and your teacher’s adaptations.
On a small screen, scroll the table sideways to read the full instructions and alternatives.
| Step / time | English / Sanskrit / meaning | Breath / sides | Complete instructions | Alternative / boundary |
|---|---|---|---|---|
| 13 min | Supported chair seatNo established Sanskrit nameModern descriptive name; no single established Sanskrit equivalent | Natural breathing.No required right / left sequence. | Arrange your supports and choose a comfortable starting position before beginning. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. | Use back support and a comfortable footrest; do not force an upright position. |
| 25 min | Side-lying restNo established Sanskrit nameModern descriptive rest position | Natural breathing.No required right / left sequence. | Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Rest on one side with the head supported and a cushion between the knees. Adjust shoulder and hip pressure. Before rising, use hands, pause and take your time. | Choose a supported chair instead; switch sides for comfort. |
| 35 min | Supported reclining bound angleSupta Baddha KoṇāsanaReclining bound-angle posture | Quiet, natural breathing.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Lie supported with soles near each other and each thigh supported by cushions. Choose a mild opening, not a strong stretch. Bring knees together with your hands before changing position. | Keep feet apart with knees supported, or lie on the side. |
| 47 min | Final restŚavāsanaCorpse / resting posture | Let the breath settle naturally.No required right / left sequence. | Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Rest with legs comfortable, arms away from the body and support under knees if wanted. For the final minute, move fingers and toes, roll to a side, pause, then use hands to sit up slowly. | Rest on your side or in a supported chair. Eyes may stay open. |
Finish or rest early whenever you need. Back to this series.