Prana NidraHome · Free sample
Try it firstListen to a full prana nidra practice. Free.
The basic practice, the one Andrei Ram teaches first, guided in his own voice for seventeen minutes, plus the first 26 pages of the book. They open right here when you leave your name and email. Find a quiet spot, lie down, and press play.
Listen to a full practice. Free.
Leave your name and email and we open the full basic practice guided by Andrei, plus the first 26 pages of the book, right here. Find a quiet spot, lie down, and press play.
Basic Prana Nidra
Guided by Andrei Ram · 17 min
It takes 17 minutes. If you fall asleep, that is fine.
What you'll hear in seventeen minutes
Andrei's voice takes you through four parts, with the steady sound of a tanpura in the background, and all you have to do is follow it. Here is what happens in each one, without the script.
- Settling in. The first minutes set up the body: feet apart, arms at your sides with the palms up, chin slightly toward the chest, and letting go region by region, the pelvis, the shoulders, the face.
- Draining. Andrei guides the breath from the solar plexus up to the point between the eyebrows and the exhalation out toward each limb, one at a time, in a spiral. It's the most active part and the one that asks the most attention.
- Rest. The attention settles in the center of the chest and you let go of the breath. There is nothing to do here; it's where many people fall asleep.
- Recharge and close. The spiral turns the other way so the energy stays, and three breaths from the solar plexus close the practice. Then you open your eyes and get up slowly.
Before you press play
You need a patch of floor, seventeen minutes, and not much else. What Andrei recommends so the practice pays off:
- 1On the floor, on a mat or a blanket, lying on your back. A mattress throws off the alignment; if there's no other option, in bed is better than nothing.
- 2During the day, in an energy dip. At least fifteen or twenty minutes after eating. At night, to fall asleep, only the draining stage would apply: this full practice isn't for that.
- 3Headphones if there are people around: they help you hear the voice and signal that you don't want to be interrupted. Silence and darkness help, but they aren't essential.
- 4If you have to be up at a certain time, set an alarm. That way you're not watching the clock during the rest.
If you fall asleep, that's fine
Falling asleep halfway through is not a mistake: the book says it plainly, it isn't a failure, and if it happens, let it, because it's rest all the same. It's the doubt that comes up most among people who are starting out: in the 44 Spanish-language comments about yoga nidra we read in forums, blogs, and reviews, 34 described a doubt or an experience, and 8 of those people had fallen asleep and didn't know whether they had done it right. With repetition, the rest stage stays a little more awake each time; meanwhile, the body rests all the same.
What the 26 pages contain
The PDF is the beginning of the book as it is: the prologue by journalist Jorge Caraballo Cordovez, who tells how the project came about and why he wrote with Andrei, and Andrei's full introduction. In it he explains how he met the practice in 2002, in a class with his teacher Sri Dharma Mittra in New York, what nidra and prana mean, why sleeping doesn't always rest you, and what the reader will find in the chapters ahead. These are the pages that frame everything else; the rest of the book, with the four stages and the script of the five practices, is the digital edition.
The basic practice is the first of five.
If the basic practice suits you, the five audios guided by Andrei add the other four: Tara, unification, inner healing, and kriya, each for a different moment. The bundle pairs them with the book.
Frequently asked questions
Does it arrive by email, or open here?
It opens right here, on this page, as soon as you leave your name and email: the audio player and the PDF button appear below the form. No need to wait for an email. If you close the page and come back in the same browser, the sample stays open.
Can I download the audio?
Yes. The player has a download option in most browsers, and the PDF opens and saves like any document. They're yours; you can listen offline.
How long is it, and when should I do it?
Seventeen minutes, lying down. Andrei recommends it during the day, in an energy dip, and at least fifteen or twenty minutes after eating. It isn't a before-bed practice: at night you would use only the first stage.
What do you do with my name and email?
We keep them on our list to write to you now and then about the book and the practice. Nothing else: they aren't sold or shared, and every email has an unsubscribe link. The details are in the privacy policy.