Yoga Nidra: Meditation For Mamas

Looking for the ultimate postpartum power nap that leaves you feeling rested and also deepens your awareness and connection to Self? Yoga nidra, also known as yogic sleep, is just the postnatal practice you are looking for.

Yoga nidra is a guided meditation that leads you through a series of steps into a conscious deep sleep state. This practice induces total physical, mental and emotional relaxation. Easily done from the comfort of your own bed, Yoga nidra is the perfect mediation practice fo mamas in their 4th trimester.

Why Practice Yoga Nidra After Birth?

The 6 week period after birth is known by many names: the postpartum period, the 4th trimester and the sacred window. This 6 week sacred window is a very transformational time for you as a newborn mother.

The care that you take during this time with your physical, mental and emotional health will serve you and your family many years into the future. The 4th trimester is not the time to forget about yourself. This is your time to go deep within and emerge into the beautiful strong mother that you truly are. It is said that one hour of yoga nidra is as restorative as 4 hours of regular sleep. This is great news for postpartum mamas! Hacks like these are as good as gold during this very special and sensitive time.


There have been many studies on the effects and benefits of yoga nidra. Benefits for healing postnatal mothers include:

  • Easing insomnia and promoting deep sleep
  • A decrease in anxiety
  • Heightening awareness and focus
  • Fostering feelings of peace, calm, and clarity
  • Reducing probability of postpartum mood disorders
  • Alleviating stress through balancing cortisol – the stress hormone
  • Replacement for meditation during postpartum
  • Nourishing emotions and connection to the inner-self
  • Providing structured self-care and healing time

Preparing For Yoga Nidra


Plan your yoga nidra practice for when you can relax (hopefully) undisturbed. The best time might be right after your newborn is done feeding and has fallen asleep. You can rest in yoga nidra from the comfort of your own bed and have your baby right next to you if you like. Practice yoga nidra around the same time every day.


Setting the space

  • It is important that you are in a warm environment, where you can relax completely. Make sure the room is warm enough and you have a cozy blanket to put over you.
  • Make sure you are lying in a comfortable position. Use as many pillows as you like.
  • Communicate with your loved ones that you should be left undisturbed during your yoga nidra time. Having a calm and quiet space will make a big difference in your ability to drop into the deep sleep state.
  • Diffused light is ideal. Complete darkness may cause you to fall asleep.
  • If you would like added ambiance and relaxation, add some lavender essential oil to your diffuser and/or cover your eyes with a face cloth lightly spritzed with rose water.😊

The Practice

Yoga nidra practice for postpartum mothers is best done from a recording while resting in bed. If you have a friend or practitioner who is willing to come over and lead you through the practice, that’s even better!

Below is a free yoga nidra recording generously provided by Chandra Michelle Tracy, a licensed marriage and family therapist and a certified yoga teacher. If you are interested in her services, you can contact her at

Yoga Nidra

by Chandra Michelle Tracy LMFT, IAYT

The practice of yoga nidra is potent and incredibly valuable to your healing after birth. It will help cultivate your self-awareness, self-care and inner strength as a mother, as well as the ability to surrender and accept yourself as you are: complete, beautiful and powerful. Embrace the magic of motherhood and make sure you are well cared for by yourself and your family.

Please share your thoughts and any of your own tips for a successful posnatal yoga nidra practice in the comments below.


  1. Jincy

    This is beautiful! I was able to relate to my own postpartum healing journey as I listened in.
    I found myself to be very responsive to any healing that involves sound and had used Wholetones healing frequency by Michael Tyrrell during postpartum massage and relaxation. I discovered that the 396 Hz one was the most conducive to my postpartum healing and also helped me to get sound deep sleep. I used to just leave it as a background music on even if not listening intentionally to it, just because I felt good vibes in my home with it.

    • Ameya

      Thanks for sharing!💗


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