Discover the Best 10-Minute Yoga Nidra Practices 

10 min Yoga Nidra for Energy Boost

10 min Free Yoga Nidra on YouTube for Immediate Relaxation

In the hustle and bustle of daily life, finding moments of peace is essential for our overall well-being. Enter Yoga Nidra, often referred to as yogic sleep, offering a quick and effective way to de-stress and reset in just 10 minutes. In this curated list, we explore the top 10-minute Yoga Nidra practices on YouTube, each designed to help you unwind, center your mind, and experience profound relaxation.

Why 10 Minutes Yoga Nidra ? and how does this work?

Studies in the realm of sleep science highlight the revitalizing benefits of brief power naps lasting between 10 to 30 minutes. Specifically, catnaps under the 20-minute mark have been proven to enhance alertness and cognitive functioning.

Why 10 mins Yoga Nidra is optimal. 10 minutes is a short enough time interval to sneak in your daily schedule. Something which can be done Daily without a huge change in your existing schedule.

 Personally I do this between meetings. Or after lunch when the body and mind both are a bit drowsy. I work from home and start early, and generally get unproductive and tired towards the afternoon. Instead of browsing through instagram which I still do sometimes, a quick 10 minutes Yoga nidra feels refreshing.

As they say 1 hour Yoga Nidra is equivalent to 4 hours sleep. By that maths 10 minutes Yoga Nidra gives you deep rest of 40 minutes. 

10 stages of Yoga Nidra

Source: Nagarathna, R. (n.d.). Yoga nidra and its impact on student’s well being.

Below we have listed some of the best 10 min Yoga Nidra available for free.

My Personal Favorite 10 Minute Yoga Nidra to do are from Sleep Dragon ( being biased 😂) and by Ally Boothard for her calming voice.

Also for reference you can find the top apps around NSDR and Yoga Nidra in 2024 are listed here.  Top Yoga Nidra and NSDR teachers can be found here.

Rosalie Yoga: Calming and gentle

Rosalie Yoga’s 10 min Yoga Nidra session ( stands out for its soothing voice and gentle guidance. Beyond immediate tranquility, regular practice may improve sleep quality, reduce anxiety, and enhance emotional well-being.
Rosalie 10 minute Yoga Nidra for Energy Boost

Ally Boothroyd – Sarovara Yoga: Feel Good

Ally Boothroyd’s expertise shines in her 10 min Yoga Nidra practice ( Aside from its calming effects, studies suggest that short, focused sessions like these can improve cognitive function, increase self-awareness, and enhance mental clarity.

Yoga Nidra App: Heightened relaxation and stress reduction

The Yoga Nidra App’s 10-minute session ( combines convenience with efficacy. Regular practitioners often report heightened relaxation, decreased stress levels, and improved emotional resilience, achievable in just a brief daily session. This Yoga Nidra 10 minute session will leave you feeling recharged.

10 minute Yoga Nidra

Sleep Dragon by Varuna: Enhancing cognitive function and authentic practice

Varuna’s YouTube account features “Sleep Dragon” ( as an exceptional 10-minute Yoga Nidra practice. Their unique approach, combined with the south asian teachers conducting traditional practices spells a distinctive and rejuvenating experience. Explore more on their website:

Heal your body with Sleep Dragon from NSDR Yoga Nidra

Yoga with Tim:Soothing balance 

  • Tim Senesi’s 10-minute Yoga Nidra practice ( balances mindfulness with efficiency. Scientifically, short Yoga Nidra sessions have been linked to reduced cortisol levels, contributing to a sense of calmness and improved emotional stability.
NSDR Non Sleep Yoga with Tim

Huberman:Technically sound and scientific roots

Huberman’s 10-minute NSDR session (


Andrew huberman 10 min NSDR

Our thoughts on 10 min daily NSDR practice

Incorporating a 10-minute Yoga Nidra practice into your daily routine extends beyond immediate relaxation. These YouTube channels and videos, including Huberman Lab, Rosalie Yoga, Varuna’s Sleep Dragon and more, can positively impact mental health, if yoga nidra is done for as little as 10 minutes. It enhances cognitive function, and emotional resilience and can be even more impactful if you’ve been taking supplements. Press play, take a moment for yourself, and let the transformative power of these practices enhance your well-being in unexpected ways.

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