Yoga Nidra can help you relax and regenerate in a relatively short amount of time. Depending on the topic of the class, it can help you with different needs such as deeper sleep, letting go, processing, connection. And all this online, from home! Read on or just give it a try this Friday if this appeals to you.

Want to try Yoga Nidra?

Once a month I lead an online Yoga Nidra session on a donation basis via "Insight Timer". You can find more information about Insight Timer here.

7-week intensive Yoga Nidra course in English - Next Start: February 21st, 2025

The 7-week Yoga Nidra intensive course will take place from February 21st to April 4th, 2024. Every Friday at 9 p.m. CET online live via Zoom. The sessions can also be booked individually, but for an intensive effect I taking part in the entire course, as you will also receive the audio recordings for daily practice. -> next 7 week course in English starts February 21st, 2025. Send me an email info@innersounds.online to get on the waiting list.

What is Yoga Nidra?

Yoga Nidra is a form of yoga that traditionally prepares the body for prolonged periods of meditation. Yoga Nidra is a form of deep relaxation, a transcendental sleep. This means the body is led into deep relaxation and the mind stays awake. So you're not sleeping. Thanks to its relaxing effect, Yoga Nidra is also becoming increasingly popular outside of traditional circles and I am very happy to share these techniques for your benefit.

You practice Yoga Nidra lying down on a comfortable surface, preferably not in your bed, because the bed is reserved for sleeping. You lie still and your eyes are closed. You follow the Yoga Nidra teacher's instructions until you are asked to move again at the end of the practice. Of course you can open your eyes or move around in between if you feel uncomfortable. But the goal is to lie motionless and awake for increasingly long periods of time.

In order to make sleep- and motionless lying down easier, we prepare ourselves with around 15 minutes of specific breathing and physical exercises. We also end the Yoga Nidra with 5 minutes of sitting meditation.

Why Yoga Nidra?

The benefits of Yoga Nidra and deep relaxation are manyfold. A great benefit is certainly that the body and mind can learn to let go and relax again through Yoga Nidra. With regular practice, neuronal reprogramming takes place and it becomes easier and easier for you to get into and stay in a relaxed state faster.

Caution: Yoga Nidra can bring long-forgotten events back to light. Therefore, especially if you have experienced severe trauma, caution is advised and it is important for you to know that feelings and things that want to be looked at can (re)appear. If you are in psychotherapeutic treatment, you should definitely discuss participation with your therapist beforehand. I use inviting wording where possible, but I am not therapeutically trained and it is possible that you will be triggered by my words during the practice.

What kind of Yoga Nidra do we do?

We do Yoga Nidra in the tradition of Akhanda Yoga in Rishikesh. I state the theme of each class in the course description.

For beginners, classes that focus on relaxing the body are most suitable. This is "Yoga Nidra Basics", "Yoga Nidra for deep relaxation", "Yoga Nidra for better sleep". These Yoga Nidra practices only last 20-30 minutes, because at the beginning it is not so easy to lie motionless and still without falling asleep. In order to make sleepless lying down easier, we prepare ourselves with around 15 minutes of specific breathing and physical exercises. We also end the Yoga Nidra with 5 minutes of sitting meditation.

Once this basis has been laid, topic-related Yoga Nidra classes can be useful and beneficial. For example "Yoga Nidra to release stress", "Yoga Nidra for depression", "Yoga Nidra for grief", "Yoga Nidra for anger", etc. In these classes Brahmari Breath (humming) and other techniques from the Nada Yoga are used in particular.

Furthermore, classes for the "5 elements" and for the "5 senses" can also be beneficial. The general relaxation part is a little shorter and the feeling, relaxing and balancing the 5 elements (earth, water, fire, air and ether) or 5 senses (taste, touch, sight, smell and hearing) takes up more space. The journey lasts between 30 and 45 minutes and towards the end I invite you to immerse yourself in the infinite space around you. If you are uncomfortable with this, please let me know beforehand.

For more advanced practitioners, the duration of the sessions continues to increase and the connection and merging with the infinite space around us increases. The duration of the meditation after the Yoga Nidra also increases in order to use the calmness achieved in the meditation. I am currently not offering these classes.

Why online and how does it work?

I offer my classes online to bring them to your home. Maybe you don't have time for the journey, maybe the journey is too difficult for you because you are tired, had an accident or are ill. Or maybe you have children or pets that you don't want to leave home alone. Then my online classes are right for you!

It is preferable to have a quiet space for the Yoga Nidra class where you are comfortable and undisturbed so that you can let go and relax. You can read about the best way to set yourself up here in the course description.

I stream my courses via Zoom. Therefore you first need to install Zoom on your device. To see me better, I recommend using a device with a larger screen, for example a PC, laptop, iPad, but if this is not available a smartphone will also work.

Your microphone is muted during class. At least for the first part of the class and the closing meditation, I ask you to turn on your camera. Only then can I tailor my instructions to you. In addition, the feeling of connectedness and belonging is greater when we all see each other. The participants are cosmopolitan and uncomplicated. You are welcome to participate without make-up and in the clothes you feel comfortable at home! For the Yoga Nidra part lying down, you are welcome to switch off your camera if you feel more comfortable.

How much does it cost?

The 7-week course costs CHF 196 and includes 7 live sessions plus the corresponding recordings for you to practice yourself. A single Yoga Nidra lesson on Friday evening costs CHF 35. You can also buy 10 lessons, redeemable within 12 weeks, for CHF 280 (worth CHF 350).

If you are interested in an individual 75-minute Yoga Nidra 1:1 session, I am happy to offer this for CHF 220 including the recording of your personal Yoga Nidra session. If you are interested, contact us via info@innersounds.online so that we can find a suitable date, or book an appointment via Calendly. Payments in EUR or USD accepted upon request.

Where can I find more information?

You can find more information about the course and preparation in the course description here. Or you can always message me on Instagram @innersounds.online or email me at info@innersounds.online

How can I register for the class?

You can register for each class here via my Calendly account and select the course date and course name. The class takes place on Friday evening from 9 p.m. Central European Time.

In which language are the classes held?

The Friday evening "Yoga Nidra" classes are currently held in English or German. Please see the description of the class.

Do I see you for Yoga Nidra?

I'm happy if you try it out and join me on Insight Timer. To book a class or course via zoom you can register yourself here.