Yoga Nidra for the Five Koshas:
A Guided Practice for Deep Rest
all of yoga podcast · episode 37
This guided Yoga Nidra for the five koshas is an invitation into deep rest, nervous system regulation and reconnection.
In this practice, you’ll be gently guided through the five layers of being - known in yoga philosophy as the koshas - moving from the physical body to the most subtle layer of deep contentment.
This Yoga Nidra is perfect for:
rest and recovery
sleep support
stress and overwhelm
emotional integration
a sense of inner calm and steadiness
You can lie down, sit, or find any position that feels safe and comfortable for you. Enjoy!
what is Yoga Nidra?
Yoga Nidra is a guided relaxation practice that invites the body into deep rest while the mind remains softly aware. Translated into English as “yogic sleep”, Yoga Nidra supports:
Activation of the parasympathetic nervous system (the rest-and-digest response)
Reduced mental and physical tension
Improved rest and sleep quality
A felt sense of safety and grounding
Unlike seated meditation, Yoga Nidra requires no effort, concentration, or posture — all you need to do is get comfy, let us do the rest!
what are the five koshas?
In yogic philosophy, the koshas describe five interconnected layers of the human experience. This Yoga Nidra guides you through all five koshas:
annamaya kosha – the physical layer
The most tangible layer of you — including your muscles, bones, organs, skin, and your sense of physical support and safety
pranamaya kosha – the energetic or breath layer
The layer of breath, vitality, and life force (prana). This includes the subtle rhythm of breathing and the felt sense of energy moving through the body.
manomaya Kosha – The Mental Layer
The layer of thoughts, memories, beliefs, emotions, and inner narratives. In Yoga Nidra, there is no need to stop thinking — only to notice the mind as it is.
vijnanamaya Kosha – The Wisdom Layer
The layer of insight and inner knowing. This is the part of you that recognises what you need, where to soften, and when to surrender.
anandamaya Kosha – The Bliss Layer
The most subtle layer a deep sense of contentment, ease, or peace. This layer is not dependent on circumstances; it is a place within where everything is already okay.
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Yoga Nidra for the five layers of you
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journal prompts for the five layers of you
To get the most out of this practice, download the free Five Layers of You journal prompts - a printable sheet to help you reflect after the practice and integrate your insights into daily life.
These prompts can help you:
- Deepen self-awareness
- Integrate insights from the Yoga Nidra
- Build a more compassionate relationship with your body and mind
Get your free journal prompts 👇