A systematic blend of tradition, neuroscience, and direct inner experience.

1. Foundations of Yoga Nidra

• History and evolution of Yoga Nidra: from ancient Tantra to modern therapeutic applications

• Yoga philosophy and science behind deep relaxation and awareness

• The essence of Yoga Nidra: moving awareness from the outer world to the subtle inner realms

• Benefits on all levels: physical, emotional, mental, and spiritual

2. The Journey of Awareness in Yoga Nidra

• Learning to switch off: attention from sounds and senses to body, breath, and mind

• Exploring different body scan techniques for grounding and presence

• Cultivating breath awareness: breath as the bridge to deep states of consciousness

• Experiencing the transition from conscious relaxation to subconscious awareness

• Staying awake during practice: how to maintain conscious relaxation without dozing off

3. The Stages and Structure of Yoga Nidra

• Preparing the body and mind for inner work

• Step-by-step exploration of the classic stages of Yoga Nidra:

  • Sankalpa (intention)

  • Rotation of consciousness

  • Breath awareness (Pranayama, energy flow)

  • Sense withdrawal and opposite sensations

  • Visualization and inner imagery

  • Chidakasha (inner mind screen)

  • Silence and integration (Turiya state)

• Using the Ishta Devata (personal deity): connecting with your personal symbol or higher guidance

4. Scientific Foundations of Yoga Nidra

• Brainwave theory: Beta, Alpha, Theta, Delta, and Yoga Nidra’s role

• Nervous system regulation: Yoga Nidra and the parasympathetic response

• Therapeutic benefits: trauma resolution, emotional regulation, neuroplasticity

• How YN boosts sleep quality, immune response, and creative insight

5. Visualization, Inner Senses & Symbolic Imagery

• How and what to visualize for transformation

• Activating inner senses (sound, smell, touch, taste, imagery)

• Working with archetypes, symbols, and subconscious narratives

• The role of the Chidakasha: watching thoughts, impressions, and spontaneous imagery

6. The Power of Sankalpa and Intention

• Understanding and crafting an effective Sankalpa

• Personal vs guided Sankalpas

• How intention plants seeds in the subconscious mind

• Using Sankalpa for personal growth, healing, and spiritual alignment

7. Therapeutic and Practical Applications

• Using YN for:

  • Insomnia, anxiety, and PTSD

  • Emotional resilience and cognitive clarity

  • Memory, creativity, and problem-solving

  • Immune support and hormonal balance

• Adapting YN for:

  • Children and teens

  • Pregnant women and seniors

  • Corporate and clinical environments

8. The Koshas and the Subtle Body

• Introduction to the five koshas (Annamaya to Anandamaya)

• Understanding how Yoga Nidra traverses these sheaths

• Chakra awareness and energy body insights in deep relaxation

• Healing through pranic flow and still awareness

9. Teaching Methodology & Delivery

• How to structure and deliver a YN session

• Writing your own scripts vs using templates

• Voice training, pacing, and holding space

• Adapting content for different group sizes and settings

• Addressing common challenges (sleepiness, resistance, distraction)

• Ethics and responsibilities of a Yoga Nidra facilitator

10. Experiential Practice & Integration

• Daily guided practice: 4+ hours and about 10 sessions

• Peer teaching, practice teaching, and journaling

• Live Q&A, reflections, and guidance

• Personal feedback and support

• Sample scripts and theme-based sequences

11. Certification, Business & Continuing Practice

• Designing your own YN classes, workshops, and retreats

• Legal, professional, and ethical considerations

• Promoting your work: online/offline strategies

• Developing your own niche: therapy, spirituality, education, or wellness

• Continuing personal practice and supervision