3-Day Yoga Nidra Course

3-Day Yoga Nidra Course at Divine Yoga School, Rishikesh

Awaken Deep Rest, Inner Peace & Self-Healing

In our busy, stressful age of overthinking and doing, true relaxation can seem impossible. Yoga Nidra (Yogic Sleep) is an incredibly powerful guided meditation and relaxation practice that enables the body to experience tremendous comfort while the mind can remain awake. You can experience the benefits of Yoga Nidra in just 30 minutes, as it can feel like you have slept for three hours, making it one of the best methods for stress relief, emotional balance, and spiritual wakening.

At Divine Yoga School in Rishikesh, where the holy Ganga flows and this very city is the world’s Yoga Capital, you will have the opportunity to take a 3- day experiential journey to renew and restore the body, quiet the mind, and awaken your inner potential.

3-Day Yoga Nidra & Inner Transformation Course

Venue:Divine Yoga School, Rishikesh

Daily Flow (Approx. 3–3.5 hours each day)

Gentle Yoga (15–20 mins) – To loosen body & prepare for stillness
Pranayama (10–15 mins) – Breathing practices to calm mind
Meditation Technique (15–20 mins) – Daily progressive practice
Shavasana Relaxation Training (5–10 mins) – Learning deep surrender
Yoga Nidra (30–40 mins) – Guided session for inner healing
Wisdom Talk (20–25 mins) – Personality development, mind training & spiritual wisdom
Doubt Clearing & Reflection (15–20 mins) – Daily Q&A, journaling, and sharing

Day 1 –Rest, Relaxation & Awareness

Gentle Yoga for body opening
Pranayama: Deep Breathing & Anulom Vilom
Meditation: Breath Awareness Meditation(observing natural breath)
Introduction to Yoga Nidra: history, science, & philosophy
Stress, sleep & the mind-body connection
Understanding the 5 Koshas
Shavasana practice: relaxing each body part step by step
Guided Yoga Nidra for complete rest & awareness
Wisdom Talk:How awareness builds personality, self-discipline & clarity
Doubt Clearing Session+ reflection sharing

✨Benefit:Deep rest, mental clarity, release of restlessness.

Day 2 –Emotional Healing & Inner Awareness

Gentle Yoga (heart-opening & spinal flow)
Pranayama: Bhramari + extended exhalation for emotional calmness
Meditation: Mantra Meditation(repeating Om or personal mantra with breath)
The subconscious & unconscious mind
Power of Sankalpa(intention)
Techniques for releasing emotional blocks & anxiety
Shavasana: Using breath awareness to deepen surrender
Guided Yoga Nidra for emotional cleansing
Journaling & self-reflection
Wisdom Talk:Emotional intelligence & personality growth –how to respond, not react
Doubt Clearing Session+ discussion

✨Benefit:Emotional release, balance, inner stability.

Day 3 –Transformation & Self-Realization

Gentle Yoga (forward bends, balancing poses, inversions for clarity)
Pranayama: Nadi Shodhana + Ujjayi for higher awareness
Meditation: Third Eye Trataka (Candle Gazing)for focus & inner vision
Advanced visualization & healing with Yoga Nidra
Awakening creativity & higher consciousness
Testing the power of Sankalpa with Sankalpa Shakti
Shavasana: awareness beyond the body –expanding consciousness
Final Deep Guided Yoga Nidra practice for transformation
Next steps for self-practice at home
Wisdom Talk:Self-mastery, confidence, and higher purpose of life
Doubt Clearing & Closing Circle–Q&A, experiences & guidance

✨Benefit:Self-realization, confidence, creativity & life transformation.

With this structure, your course becomes holistic

Yoga + Pranayama for body-energy balance
Meditation + Yoga Nidra for mind training
Wisdom Talks for personality development
Q&A for practical integration

What will you receive?

Experience deep rest and rejuvenation
Better quality sleep and relief from insomnia
Release stress, anxiety, and negative emotions.
Balance and heal emotional disturbances
Greater focus, creativity, and productivity
Enhance intuition and self-awareness
Discover a way towards or back to meditation & inner peace.

5 Days Himalayan Yoga & Meditation Retreat.
Course Dates & Fee

Date	Course	Fee- Private Room	Fee- Shared Room	Bookings Open/Closed	Enquire \| Book
November 2025	5 Days Himalayan Yoga & Meditation Retreat	US$ 150	US$ 125	Open	BOOK NOW →
December 2025	5 Days Himalayan Yoga & Meditation Retreat	US$ 150	US$ 125	Open	BOOK NOW →
January 2026	5 Days Himalayan Yoga & Meditation Retreat	US$ 150	US$ 125	Open	BOOK NOW →
February 2026	5 Days Himalayan Yoga & Meditation Retreat	US$ 150	US$ 125	Open	BOOK NOW →
March 2026	5 Days Himalayan Yoga & Meditation Retreat	US$ 150	US$ 125	Open	BOOK NOW →

* Retreat Course starts from EVERY MONDAY on each month.

Accommodation & Food

Enjoy Comfortable Stay & Delicious Food

Accommodation:

During the course, you will stay in the premises of Divine Yoga School, located in the most beautiful area of Tapovan, Rishikesh. The school is in a very peaceful location and just a few steps away from the holy river Ganga. There are other beautiful places, such as ashrams, temples, and cafes, within walking distance. After a 5-minute walk, you can find the market where you can buy organic products, local wares, food, restaurants, and so on.
You can enjoy beautiful jungle views from your room. It is a calm place that allows your mind to become completely focused on your study and practice.
We have 1 yoga hall, which is quite large for your yoga classes. In your free time you can go to the yoga hall for your own practice and self-study.
Every room has a bathroom with a Western toilet and a hot and cold shower. Students can choose single or double accommodation according to their preference. Rooms are spacious, open, and light. Bedsheets, pillows, bath towels, toilet paper, and blankets are also provided.
Free Wi-Fi is available on every floor.
Laundry service is available with an additional low cost.

Food

India is very famous for its variety of tasty food. Food is very important to balance our body and keep us healthy. Different foods influence our different systems and elements. Students will enjoy tasty and healthy food prepared with fresh vegetables at Divine Yoga School. The school does not allow using any kind of unhealthy ingredient, meat, eggs or alcohol in its kitchen. We also appreciate students to avoid them during their stay with us and also in their life forever.

Who can join this course?

Everyone! All yoga and meditation seekers, students, professionals, homemakers, and spiritual aspirants. There are no pre-requisites in yoga or meditation.

Why take this training at Divine Yoga School, Rishikesh?

Genuine traditional yogic teachings infused with modern science
Skillful and certified teacher who guides from spiritual experience
Calming learning environment surrounded by the Himalayas, and next to the holy
GangaSmall group training for individualized attention
Combinationof learning content, guided practice, and question/answer for deeper understanding

Daily Schedule

TIME	ACTIVITY
05:00 – 06:00 am	: Wake Up!
06:30 – 07:30 am	: Shat-kriyas & Hatha-Yoga (Classical)
07:30 – 09:00 am	: Pranayama practices
09:00 – 10:00 am	: Breakfast and free time
12:00 – 01:00 pm	: Karma Yoga (Seva)/ Philosophy
01:00 – 02:00 pm	: Lunch
02:30 – 03:30 pm	: Session II – Relaxation (Yoga Nidra) & Meditation Practice
04:00 – 07:00 pm	: Excursion / Ganga Aarti
08:00 – 09:00 pm	: Dinner
10:00 pm	: Lights off