The Five Kosha Yoga Nidra Method: Your Personalized Health Solution

Nov 9, 2023

By Christine Saari, MA, E-RYT, C-IAYT

Have you ever felt the frustration of wanting to do more for your own health? Or perhaps you or a loved one faced a serious health situation and wished for a way to optimize your body’s ability to heal itself or better cope with challenging medical treatments? 

Yoga nidra is a transformative practice that’s gaining recognition in healthcare. You might discover the healthcare solution you’ve been seeking with the Five Kosha Yoga Nidra Method.

More and more doctors are now prescribing their patients to work with yoga therapists to receive a personalized yoga nidra practice tailored to their specific health conditions. This practice is gaining recognition for its potential to support health and healing for a wide array of physical and mental health conditions.

What is Yoga Nidra?

Yoga nidra is a guided meditation technique that induces deep relaxation, also referred to as non-sleep deep rest, while maintaining heightened awareness. It is typically practiced with the participant lying down or reclining in a comfortable position. 

While rooted in ancient yoga traditions, yoga nidra has found a meaningful place in modern times as a therapeutic self-healing technique. Yoga nidra’s history stretches back to the Upanishads, where early references to similar practices can be found. Ancient texts, including the Bhagavad Gita, hinted at the concept of transcending sleep, aligning with the essence of yoga nidra. Hatha Yoga texts emphasized the relaxation benefits of postures like Savasana, closely related to the physical aspect of yoga nidra.  Swami Satyananda Saraswati’s contributions in the 20th century played a crucial role in popularizing and structuring the practice. His contributions made the practice more accessible to modern practitioners.

As this practice evolved over time, it combined ancient wisdom with structured approaches to offer deep relaxation and self-transformation. This evolution laid the groundwork for the many styles of yoga nidra that are practiced today.

What is the Five Kosha Yoga Nidra Method?

The Five Kosha Yoga Nidra Method is a type of yoga nidra used therapeutically to promote optimized health and healing. The Five Kosha Yoga Nidra Method is a versatile framework that draws on traditional yoga nidra practices while adapting them to modern health concerns. Unlike more traditional types of yoga nidra, there is no standard script; instead, the framework itself is the method. 

The five layers, or “koshas,” encompass the physical body, the nervous system, the conscious and subconscious minds, and the spiritual connection. Each of these layers comes with certain types of practices. These practices can be added, omitted, lengthened, or shortened depending on the individual’s preference and needs. This flexibility allows for more or less silence which makes this type of yoga nidra a valuable tool for those seeking tailored solutions to health complaints.

What Types of Practices Are Used?

Let’s explore the types of practices you might expect to experience within each of these Five Koshas, or Layers. These elements are like options at a buffet – you would never expect to eat it all in one sitting!

Body Layer

A Five Kosha Yoga Nidra practice starts with bringing attention to the body. Here, practices like rotation of consciousness, body scans, tense and release exercises, and grounding cues allow you to connect with your physical self. As you bring your attention to various physical body parts and sensations in the body, you begin to transition away from the cognitive land of thinking and toward the present-centered world of feeling, sensing, and perceiving.

These practices serve to orient the nervous system into calm states signaling safety and security. Practices in this layer pave the way for more subtle sensations and perceptions in the layers to come. 

Nervous System Layer

As you move on to the nervous system, you’ll find breathing exercises, breath observation, and techniques to sense the energetic exchanges and pathways that exist within and beyond your body. 

In the realm of Physics, energy is neither created nor destroyed. Similarly, energy is felt in this layer as “prana”, or energy that is always vibrating and changing. By tapping into the senses available to you within the realm of your nervous system, you may recognize prana as heat dissipating from your body, your body assimilating food, or your heart and lungs working together to keep you alive and energized. 

Through this refined perception in the Nervous System Layer, you unlock the gateway to your nervous system’s power. This allows you to sense the ebb and flow of prana, both within and extending beyond the boundaries of your visible physical form.

Conscious Mind Layer

In the Conscious Mind Layer, you’ll explore the Yogic practices such as witness consciousness, thought labeling, and the visualization of thoughts. This layer is about observing and relating to your conscious thoughts with a sense of detachment and perspective. Read more here on how witness consciousness can address mental health challenges and curb cravings associated with disordered eating.

Within the realm of Yogic philosophy, we come to understand that our true essence exists independently from the stream of thoughts. As you invest time in practicing this third layer of the Five Kosha Yoga Nidra, you’ll gradually encounter the living reality of this concept. 

In fact, there is an entity within you that is not merely thinking, but also observing these thoughts. This revelation prompts a profound question: “Who is this observer of thoughts?” It’s at this juncture that you catch a glimpse of your core identity, the one who asks: “Who am I?”

Subconscious Mind Layer 

As you dive deeper into the Subconscious Mind Layer, you’ll explore practices such as observing the space between thoughts, visualizations, or sometimes contemplative meditation techniques, such as posing questions to the Self without grasping for answers.

According to Yogic philosophy, this layer is believed to untangle the knots within your subconscious. These knots are referred to as “samskaras” and they correspond to traumas, maladaptive beliefs, or the origins of recurring behaviors. This layer brings on a deep relaxation akin to sleep that is linked with delta and theta brainwave states conducive to profound healing.1, 2, 3

Yoga therapists often utilize meditative states from this layer to assist in trauma recovery.4

Spirit Layer 

Finally, you’ll reach the Spirit Layer. Here, you might experience visualizations of peaceful scenes, or the invitation to simply rest in full awareness and silence. This layer invites connection to something greater than oneself, whether it’s a sense of the divine, the beauty of the natural world, or the vastness of the universe. 

Time spent experiencing a sense of connection in this way can be deeply comforting and may foster a lasting sense of inner peace that extends beyond the practice itself.

The Five Kosha Yoga Nidra Method takes you on a journey through these layers in a structured sequence. This provides a comprehensive healing experience that addresses multiple dimensions of well-being.

What Makes This Method Different?

Here’s the beauty of the Five Kosha Yoga Nidra: it’s a customizable practice. 

Ditch the Script

What sets the Five Kosha Yoga Nidra Method apart is its exceptional adaptability to the individual. In contrast to more standardized yoga nidra recordings or workshops, this method offers a personalized experience. Instead of relying on a fixed script, Yoga therapists skillfully craft a customized recording for home use.

A Tailored Approach

This tailored approach increases the likelihood of consistent practice. Consistent practice effectively targets time spent in therapeutic brainwave and mind states, thereby fostering physiological and neurological changes. Practitioners have the flexibility to customize their sessions by choosing factors such as body position, music selection, speaking pace, and emphasis on specific kosha layers.

Precision Advice on Timing and Duration

This level of personalization ensures that each individual receives a recording designed to meet their unique needs and address specific health goals. This goes beyond simple choices like lying supine or prone. Personalization also accounts for the intricacies that can significantly impact the practice’s effectiveness.

For example, a Five Kosha Yoga Nidra session designed to alleviate anxiety will differ from one tailored to manage depression. Similarly, the time of day you might practice a Five Kosha Yoga Nidra session for insomnia will differ from the time of day you might practice for combating chronic fatigue. The precision in applying these practices matters for their efficacy.

So instead of hunting for a too-few-and-far-between yoga nidra workshop, consider investing in a few sessions with a yoga therapist to get a personalized recording you can use on a regular basis for your own health and healing.

Is This Type of Yoga Nidra Right for Me? 

The Five Kosha Yoga Nidra Method is a versatile therapeutic practice that can benefit a wide range of individuals, making it one of the most accessible and inclusive practices in the yoga canon. 

Whether you’re facing a serious illness, managing treatment for a severe disease, or dealing with chronic pain, this method can be tailored to support your healing journey. It has shown promise in addressing specific conditions like:

  • Autoimmune disorders
  • Chronic fatigue
  • Cancer
  • PTSD and trauma
  • Anxiety
  • Depression
  • Eating disorders
  • Addiction recovery
  • Insomnia

The Five Kosha Yoga Nidra Method is suitable for anyone who can sit or lie down and is still breathing on their own. This includes those who are bedridden as the practice offers a gentle yet effective way to enhance immune function, promote mental wellness, and improve overall health.

The flexibility of this method allows skilled yoga therapists to craft personalized yoga nidra sessions that cater to your specific health goals, ensuring you receive the support and relaxation you need on your path to healing and holistic wellness.

The Five Kosha Yoga Nidra Method for Health and Healing

You’ve now been given the key to unlock the potential of the Five Kosha Yoga Nidra Method, a personalized journey to well-being. This practice has the power to revolutionize the way we approach health and healing by tailoring modern yoga therapy methods to meet your unique needs. Embark on your voyage towards optimal health. Consider making Five Kosha Yoga Nidra practice a regular part of your wellness routine.

Ready to Try Five Kosha Yoga Nidra for Optimized Health?

To harness the full therapeutic potential of yoga nidra, consider consulting a qualified yoga therapist. These specialists possess the knowledge and experience to craft a customized yoga nidra practice that addresses specific health concerns and individual preferences. By collaborating with a yoga therapist, you can tap into a wealth of expertise. A yoga therapist can help you fully leverage yoga nidra as a powerful therapeutic tool for enhanced mental, emotional, and physical health.

About Us

Yoga Therapy Associates provides yoga therapy for individuals suffering from physical and mental chronic health conditions. Yoga Therapy Associates offers yoga therapy at four locations in Connecticut and via telehealth.

Are you interested in learning more about how yoga therapy can help you? It would be a pleasure to get to know you. Book a complimentary phone consultation today.


  1. Datta, K., Mallick, H. N., Tripathi, M., Ahuja, N., & Deepak, K. K. (2022). Electrophysiological Evidence of Local Sleep During Yoga Nidra Practice. Frontiers in Neurology, 13.
  2. Gronfier, C., Luthringer, R., Follenius, M., Schaltenbrand, N., Macher, J. P., Muzet, A., & Brandenberger, G. (1996). A Quantitative Evaluation of the Relationships Between Growth Hormone Secretion and Delta Wave Electroencephalographic Activity During Normal Sleep and After Enrichment in Delta Waves. Sleep, 19(10), 817–824.
  3. Zaccaro, A., Riehl, A., Piarulli, A., Alfì, G., Neri, B., Menicucci, D., & Gemignani, A. (2021). The Consciousness State of Traditional Nidrâ Yoga/Modern Yoga Nidra: Phenomenological Characterization and Preliminary Insights from an EEG Study. International Journal of Yoga Therapy, 31(1), Article_14.
  4. Passalacqua, B. Yoga Nidra for Trauma. Breathing Deeply.

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