Yoga Nidra, often referred to as psychic or transcendental sleep, is a highly systematic and rejuvenating relaxation technique designed for individuals experiencing high levels of stress, anxiety, and insomnia. The practice unfolds in several stages, encompassing a total of eight distinct phases, each contributing to a profoundly nourishing and rejuvenating experience on various levels of being.

This technique is particularly beneficial for individuals leading highly stressful lives, offering relief in cases of hypertension, anxiety, stress, insomnia, and heart conditions. Additionally, Yoga Nidra serves as a preparatory process for meditation.

This Workshop is suitable for all yoga practitioners having experience of hatha yoga and pranayama and especially very relevant for yoga teachers, yoga therapist, holistic therapists Gain insights into the intricacies of teaching Yoga Nidra and incorporating its wisdom into diverse healing practices.

7-Day Online Yoga Nidra Workshop Highlights


Theory Exploration: Unlocking the Wisdom of Yoga Nidra

Guided by the seasoned instructor, Sushant Pandey, the Yoga Nidra workshop is meticulously designed to offer participants an insightful journey into the theoretical aspects of this profound practice.

1. Understanding Pratyahara:

Delve into the profound process of Pratyahara, gaining a comprehensive understanding of how it forms the foundation of Yoga Nidra. Uncover the subtle nuances of withdrawing the senses and explore its significance in the yogic path.

2. Unveiling the Stages of Yoga Nidra:

Embark on a journey through the various stages of Yoga Nidra, unraveling the layers of this systematic practice. Each stage holds a key to unlocking deep relaxation and internalization, paving the way for enhanced well-being.

3. Psycho-Therapeutic and Scientific Insights:

Explore the psycho-therapeutic and scientific dimensions of each stage of Yoga Nidra. Understand the profound impact this ancient practice has on the mind and body, backed by insights from both traditional wisdom and modern science.

4. Elements of Meditation and Yoga Nidra Teaching:

Gain valuable insights into the art of meditation and teaching Yoga Nidra. Understand the essential elements that contribute to effective guidance, creating a space for participants to experience the practice authentically.

Practical Sessions: Experiencing Yoga Nidra in Action

The practical dimension of the workshop unfolds through daily sessions, each lasting one and a half hours. Participants have the opportunity to immerse themselves in the experiential aspect of Yoga Nidra, guided by the expertise of Sushant Pandey.

1. Inclusive for All Practitioners:

These sessions are crafted to be inclusive for practitioners of all levels. Whether you are a novice or an experienced yogi, the workshop provides a platform to deepen your understanding and experience of Yoga Nidra.

2. Guidance for Yogis and Beyond:

Beyond individual practitioners, the workshop serves as a valuable resource for yoga teachers, healers, and therapists. Gain insights into the intricacies of teaching Yoga Nidra and incorporating its wisdom into diverse healing practices.

3. The Essence of Yoga Nidra:

Immerse yourself in the systematic and relaxing meditation technique of Yoga Nidra. Rooted in Raja Yoga’s meditative stage, Pratyahara, this practice induces complete physical, mental, and emotional relaxation.

4. Harmonizing Mind and Body:

Experience the transformative power of Yoga Nidra as it disengages the mind from cyclic thoughts and emotions, offering profound relaxation akin to the hypnagogic state. A journey into the technique that creates inner harmony.

5. Ancient Roots: The Sanskrit Connection:

Discover the rich Sanskrit origins of “Yoga Nidra,” where ‘Yoga’ signifies union or harmony, and ‘nidra’ translates to sleep or relaxation. Understand the ancient tantric practice of ‘Nyasa’ that forms the basis for awakening energy through mantras.

6. Systematic Withdrawal:

Explore the systematic withdrawal of awareness from the entire body to specific parts, both externally and internally. As awareness turns inward, witness the unfolding of visualization and meditation—a practice often referred to as psychic sleep.

7. Pratyahara in Action:

Witness the state between sleep and wakefulness, marking Yoga Nidra as a technique of Pratyahara. Experience the withdrawal of awareness from external sensorial experiences, unlocking a state of deep internalization.

Embark on this transformative journey, bridging theory and practice, and unlocking the profound potential of Yoga Nidra in harmonizing mind, body, and spirit

What You Will Learn in This Workshop?

You will learn the yoga nidra procedure as traditionally described eight stages:

yoga nidra steps
  1. Preparation: In the initial stage, the practitioner assumes the shavasana (corpse pose). Properly executed, this pose helps eliminate bodily discomforts, facilitating maximum physical relaxation. Through various techniques, awareness is internalized, disconnecting from stress-inducing thoughts and immediately connecting with the present experiences of the body and mind.
  2. Sankalpa: Once awareness is internalized, practitioners are prompted to formulate a positive and straightforward resolve. Choosing a positive resolve and mentally repeating it during Yoga Nidra leaves a profound impression on the subconscious mind, directing mental energies positively.
  3. Rotation of Awareness: In the third stage, practitioners are guided to rotate awareness through different parts of the body along a fixed and systematic route. This systematic rotation not only deeply relaxes body parts but also the mind, emphasizing conscious awareness with body parts to establish a deeper connection and induce relaxation.
  4. Breath Awareness: The fourth stage enhances awareness of breath, inducing deep physical and mental relaxation. It provides the mind with support to remain aware and rooted in the present moment. Various breath awareness techniques are employed to strengthen concentration without creating tension.
  5. Creating Opposite Sensations/Feeling: In this stage, practitioners are trained to create opposite sensations or feelings while remaining non-involved. Starting with simple physical sensations, the practice progresses to more emotionally laden opposite feelings. Throughout, practitioners are asked to remain observers, releasing pent-up emotions associated with feelings and enhancing the ability to withstand them in real-life situations.
  6. Visualization: The sixth stage involves various visualization techniques, ranging from simple random objects to healing, story, or daily routine visualization. Visualization enhances photographic memory, relaxes the mind, promotes body healing, and improves learning outcomes.
  7. Sankalpa: After visualization, the stage of Sankalpa is repeated, deepening the impressions of resolve while still in a state of deep relaxation. This repetition is akin to irrigating the seed of Sankalpa through reaffirmation.
  8. Externalization: Graduating through the explained stages, practitioners are guided to reorient their senses towards external surroundings, facilitating a smooth transition out of deep relaxation without disorientation.

This workshop is suitable for intermediate to advanced practitioners.

Meet Program’s Instructor

Manisha Pandey

Manisha is a Yoga Instructor and practitioner. Having completed her master’s degree in both English and Yoga, she is also a graduate in Music and Education. Currently, she teaches at various Yoga Schools in Rishikesh. Manisha specializes in conducting Yoga Philosophy, Pranayama, and Meditation classes, incorporating Yoga Nidra, Mantra chanting, and other traditional meditation techniques sourced from authentic Indian traditions.

She integrates techniques from the renowned Bihar School of Yoga, known for its authentic and practical approach to teaching worldwide. In addition, Manisha is a lifelong learner who guides a group of students to experience Yoga as a pathway to self-discovery. To date, she has taught students from around the world, who continue to carry forward the legacy of yoga in their respective countries.

Sushant Pandey, Masters in Yoga Psychology from Bihar School of Yoga

Sushant is a postgraduate in Yoga Psychology (1997-99), from the World-renowned Bihar School of Yoga and worked as a Lecturer there in the same department for four years.

As a lecturer at Yoga University, Sushant had opportunities to lead practical classes on Hatha and Kundalini Yoga, traditional Meditations and Philosophy talks with specialization in Samkhya, Tantra, Kundalini and Yoga Philosophies.

With a masters in Yoga Psychology and experience in broad settings, he has a deep understanding of the philosophical, psychological and practical aspects of yogic traditions.

Sushant has been teaching globally for over 20 years. He is the former Head of Yoga at Ananda in the Himalayas and is now an independent teacher and trainer in India with a specialization in traditional Hatha Yoga, Kundalini Yoga, Pranayama (breath-work) and various traditional techniques of meditation like Yoga Nidra (A Systematic Yogic Relaxation), Chakra Shuddhi (Chakra Cleansing Meditation) and mindfulness techniques.

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Details of Online Yoga Nidra Meditation Workshop

Date17 to 23rd May 2024
Time7:45 pm to 9:00 pm (India) / 10:15 am to 11:30 am (EDT)
MediumZoom live video
Number of sessions7 Day Sessions, about 75 min/each
Your investment ₹600/Session (Indian participants) or $13/Session (International participants)
Discounted Price₹3999 5999 (Participants registering from India)
$89 129 (Participants registering from outside India)
BonusRecording of the workshop available to watch later, live Q&A interaction with the teacher to ask your practice queries.

Book Your Spot

    Frequently Asked Questions

    Q. What happens when I press ‘Book Your Spot’?

    A. After you press “Book Your Spot” you will be redirected to the payment page. There you will see three payment modes available for Indian and International payments separately. Once you have paid, you will get the details about the online class in your email within a day.

    In case you do not get the email from us within a day, please check your spam folder for an email from Fitsri. Or you can directly email us: contact[at]

    Q. What tradition does the Yoga Nidra Meditation workshop follow?

    Our Yoga Nidra Meditation workshop follow the Bihar School of Yoga, an authentic Indian tradition known for its systematic and holistic approach to yogic practices.

    Q. Do I need special equipment for practice?

    A. No, Yoga Nidra’ practice necessarily doesn’t require the use of any kind of equipment. However if one has, as equipment keep a meditation cushion, block, and bolster nearby. You may also need a notebook and pen to make your notes.

    Q. Am I supposed to be empty stomach before this yoga nidra online class?

    A. It is recommended that you have taken no food at least 3 hours before a yoga class. Because yoga nidra practice is not such intense as a pose (asana) class usually is, if you’re hungry, you can have some fruits and smoothies before class.

    Q. Will there be Q&A time If I have any questions?

    A. Yes, after each class there will be a QnA time of 15 minutes where you can ask the teacher your questions.

    Q. Can I join if I have never practiced Yoga Nidra before?

    Absolutely! The workshop is open to all levels, providing an opportunity for beginners to deepen their understanding and experience.

    Q. Is it suitable for yoga teachers?

    Yes, the workshop is beneficial for yoga teachers, healers, and therapists to gain insights into teaching Yoga Nidra.

    Q. I have some other queries. How to contact you?

    A. You can contact us directly at contact(at) for any query related to this program.