7 Days Yoga Nidra Retreat

Rishikesh, India

7 Days | Beginner


The 7 days Yoga Nidra Retreat at Yoga Vidya Mandiram in Rishikesh, India centre is held over a duration of 7 days and 6 nights. Our Yoga Nidra retreat explores the concept of Yoga Nidra with relaxation techniques introduced as an essential part of moving into Yoga Nidra practices. While Yoga Nidra is the highlight of the retreat, the curriculum also integrates yoga asana, pranayama and meditation practices on a daily basis to bring balance into the daily practice and to make way for the body and mind to be ready for relaxation and Yoga Nidra sessions. For asana practices, our school focus on Hatha Yoga and Ashtanga Vinyasa Yoga styles of asana.

Students will go through 6 days of training with 1 rest day per week. On this rest day, our school organizes a half-day excursion for students that may involve visits to one of the sacred sites in Rishikesh. The rest day usually falls on a Sunday, but may be shifted to a weekday to avoid tourists and traffic during high season in Rishikesh. The excursion would be a visit to either Vashishtha Cave, or Kunjapuri Temple. Excursion may shift to a different destination in specific circumstances. Excursion organized by school is inclusive in the course fee and the destination would be selected by school.

Accommodations, meals and excursion during the retreat are inclusive in the course fee as mentioned in more detail below.

Course Level

  • Beginner

Language of Instruction:

  • English

7 Days Yoga Nidra Retreat is suitable for those who….

  • Are either fresh beginners or beginners with basic knowledge of yoga
  • Wants a short break from a busy and fast lifestyle to refresh and balance the body and mind
  • Are interested in learning relaxation (yoga nidra) techniques to practice in daily life
  • Are looking for a balanced lifestyle through yogic wisdom, science and practices
  • Are yoga teachers who wants further guidance or deepen their practice in relaxation and Yoga Nidra
  • Are registered RYT and wants to collect Continuing Education (CE) training hours

Course Certification

Upon course completion, you will receive certificate of completion. All retreat courses are valid as Continuing Education (CE) training hours for those registered as RYT under Yoga Alliance (USA). Yoga retreats does not count towards yoga teacher training hours, nor does it certify you as a yoga teacher.

7 Days Yoga Nidra Retreat: Course Curriculum


      • Introduction to the concept and practices of relaxation
      • Relaxation in daily life
      • Sequence of relaxation practices
      • Tension & relaxation exercises
      • Systematic relaxation exercises
      • 31 points relaxation exercise
      • Preparations for Yoga Nidra

      • 61 points (deep relaxation moving into Yoga Nidra)
      • 61 blue star practice
      • Yoga Nidra practice – 1
      • Yoga Nidra practice – 2

      • Jalandhara-bandha (chin lock)
      • Uddiyana-bandha (abdominal lock)
      • Moola-bandha (root lock)

      • Intro to mantra science
      • Morning prayers & Evening prayers
      • Surya-namaskara 12 mantras along with bija mantras

      • Meditative steps of performing the hatha yoga; centering, entering, refining, holding, coming out, and reflection
      • Surya namaskar (sun salutations)
      • Types of yoga asanas – standing, sitting, backward bending, forward bending, spinal twisting, fire series, inversion, shavasana etc.
      • Yoga asanas benefits

      • Establishment of diaphragmatic breath
      • 1:1, 1:2 and 1:4 breathing practices
      • Different practices of pranayama: nadi-shodhana, ujjayi, kapalabhati, bhastrika, shitali, shitkari and brahmari
      • Benefits or pranayama practices

  • Meditation in daily life
  • 2-5 minutes meditations
  • Beginning Meditation

7 Days Yoga Nidra Retreat in Rishikesh, India: Daily Schedule


This 7 Days Yoga Nidra Retreat is one of our 7 day yoga retreats with a half-day visit to a sacred site. During this yoga teacher training, you will be provided with three vegetarian meals, including afternoon masala tea. We encourage the students to go sleep early before 10pm as that is conducive to the yoga retreat. Here is the typical daily schedule for 7 Days Yoga Nidra Retreat in Rishikesh, India at our School Yoga Vidya Mandiram:

Typical Daily Schedule



Time Β  Activity
05:00 – 6:00 : Wake Up!
06:15 – 06:30 : Mantra chanting
06:30 – 07:30 : Shat-kriyas & Pranayama practices
07:30 – 09:00 : Hatha-Yoga (Classical)
09:00 – 10:00 : Breakfast and free time
10:00 – 12:00 : Session I – Relaxation & Yoga Nidra (Theory & Practice)
12:00 – 13:00 : Karma Yoga (Seva)
13:00 – 14:30 : Lunch
14:30 – 15:45 : Session II – Relaxation (Yoga Nidra) & Meditation Practice
16:00 – 16:15 : Tea break
16:30 – 18:00 : Ashtanga Vinyasa Yoga
18:30 – 20:00 : Dinner
20:00 – 21:00 : Self-Study / Free Time
21:00 – 22:00 : Go to Sleep!
* Schedule is subject to changes without prior notice.


Note: The first day of the course will start at 10.30am and last day ends before 12pm noon (Check-out time).

7 Days Yoga Nidra Retreat in Rishikesh, India: Course Dates


This Yoga Nidra Retreat in Rishikesh, India starts on the 2nd and 24th of every month throughout the year. So you can apply for any month in advance. Our upcoming course dates are on the following dates:

Course Date Course Name Book Now
2nd–8th & 24nd–30th January 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th February 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th March 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th April 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th May 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th June 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th July 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th August 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th September 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th October 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th November 7 Days Yoga Nidra Retreat in Rishikesh, India
2nd–8th & 24nd–30th December 7 Days Yoga Nidra Retreat in Rishikesh, India

7 Days Yoga Nidra Retreat: Course Fee

Accommodation Type Price Per Person
Shared Twin Room US$ 450
Private Single Room US$ 500

Book Your Seat: A minimum of US$ 100 advance deposit is required to secure your seat for the course. The remaining course fee is due on arrival at our school reception.

Course Fees INCLUDE:
  • 6 nights non-AC Accommodation (AC available at additional cost)
  • Three vegetarian meals per day
  • Afternoon Tea (Masala Chai)
  • Half-day excursion
  • Free Wi-Fi
  • Yoga materials during class (i.e. yoga mat, block, belt, etc.)
  • Printed study handouts
  • Course Certification
  • Airport Transfer (available at additional charges)
  • Travel expenses (i.e. airfare, train, bus, taxi, etc.)
  • Laundry services (available at additional charges)
  • Extra nights beyond course dates (available at additional charges)
  • Extra excursion not organized by school
  • Air Conditioning / Heater (available at additional charges)
  • Travel & Medical Insurance
  • Other Personal Expenses

Refund Policy

Advance deposit is strictly non-refundable. However, your advance deposit amount can be retained for rescheduling, only if applicant makes a request 7 days before the program start date. Please read details under Refund Policy.

School Policy & Code of Conduct

By signing and booking for your course at Yoga Vidya Mandiram, you are acknowledging that you have read, agree and accept our School Policy and Code of Conduct. Please go through our School Policy and Code of Conduct thoroughly.



In order to secure your seat, please make an advance deposit of US$100 (8,000 INR - Indian Rupees) per participant. Please kindly enquire to confirm availability of your preferred room type before making your advance deposit payment.

Derek Straat / June 20203 Days Himalayan Meditation & Yoga Retreat
I went for a 3 day retreat and left with such a deep sense of the practice that I will return to do a full course. The practice there is steeped in tradition and you feel, truly, that you are getting ancient teachings. It is passed down with such a reverent, gentle care that it immerses you – it’s almost hard to describe. Just go. Food, teachers, location, all yes, yes, yes.