Welcome to Yoga Nidra Foundations — an 8-week learning experience for anyone who is ready to explore this ancient meditation practice for better sleep, less stress and the release of trauma. This online classroom will dive deep into the history, structure, science and philosophy behind Yoga Nidra, in a way that is accessible to everyone. 

Every week for 8 weeks from January 19th - March 16th 2023, students of Yoga Nidra Foundations access members-only educational content across a range of engaging formats including written, audio, video and guided home study. Come away with 40hrs Continuing Education with Yoga Alliance & Yoga NZ!

Yoga Nidra Foundations is led by Swami Karma Karuna, founding member and director of Anahata Yoga Retreat, New Zealand, and a dedicated, intuitive yoga teacher and certified yoga therapist with 30 years of experience working with a wide range of people.


  • 10 Inspiring Videos

    • Yoga Nidra Overview & History • Stress & the Nervous System • Underpinning Principles • Sankalpa • The Body Rotation • Yoga Nidra & the Breath • Yoga Nidra & Opposites • Visualisation • Yoga Nidra & Your Daily Life • Sleep Hygiene

  • 2 Guided Practices

    • Yoga for the Joints (Pawanmuktasana Series) • Restorative Yoga Class

  • Additional Extras

    • Downloadable Self-Reflection Journal • Guided MP3 Practices • Bi-Monthly Live Q&As with Swami Karma Karuna (January 26th, February 9th, February 23rd, March 9th 7:30pm NZT) • Informative Resources • Course Guide & Notes

Yoga Nidra is a profound, yet simple, practice that encourages the mind to let go of the external world and turn inwards. It is a fully guided accessible meditation practice that plays with the state between waking and sleeping, allowing us to explore ‘being’ in a world of ‘doing’. 

Implemented in 8-week sections, students will have the opportunity to learn about the origins of Yoga Nidra, experience the many benefits and applications and explore a variety of tools such as visualisations, Sankalpa, breath awareness and relaxation techniques. We cover each stage of Yoga Nidra in-depth and delve into the science behind this powerful tool of the ‘yogic sleep’. 

Each week covers a new topic that builds upon the next. We encourage you to follow the weekly structure which progresses you through the course in a way that supports a fuller understanding of Yoga Nidra. However, the course is self-paced and can be completed in whatever time frame suits you. Each week we invite you to reflect in the provided self-reflection journal. Observe yourself during your practice of Yoga Nidra and notice how it is enhancing, supporting and inspiring your daily life.

This is an inclusive course. All bodies and levels of experience are welcome, including absolute beginners. Throughout the course you are welcome to contact Swami Karma Karuna, who will be available to help answer questions and offer support. You will also be invited to live Q&A sessions over zoom, bi-monthly during the course. These will be recorded and uploaded to the course platform. The course is a total of 40 hours. All course content will be available to you for six months. 

Upon completion of the Yoga Nidra Foundations online course, you are eligible to receive a 15% discount, which can be used in conjunction with the Early-Bird price, on our upcoming Yoga Nidra & Restorative Yoga Teacher Training.

Course curriculum

    1. Yoga Nidra Foundations Course Guide

    2. Yoga Nidra Foundations Course Notes

    3. Reflection Journal

    1. Live Q&A with Swami Karma Karuna 7:30pm NZT (8th September)

    2. Introduction

    3. Yoga Nidra Overview & History

    4. 4 Stage Yoga Nidra Practice

    5. Yoga Nidra: Its Advantages & Applications

    6. Live Q&A Recording

    1. Stress & the Nervous System

    2. Evening Routine - Bed Time Relaxation

    3. Sleep Hygiene

    4. Natural Breathing Practice

    5. The Power of Yoga Nidra in Crisis

    6. A Study on the Impact on Stress & Anxiety Through Yoga Nidra

    1. Live Discussion with Swami Karma Karuna 7:30pm NZT (22 September)

    2. Yoga Nidra & the Underpinning Principles

    3. Pawanmuktasana Joint Exercise Class

    4. Pratyahara

    5. Live Discussion with Swami Karma Karuna Recording

    1. Yoga Nidra & Sankalpa

    2. 6 Stage Yoga Nidra Practice

    3. Sankalpa & Creating Change - Finding & Manifesting Your Purpose

    4. SWAN Sadhana

    1. Live Discussion with Swami Karma Karuna 7:30pm NZT (6 October)

    2. Yoga Nidra & the Body Rotation

    3. Yoga Nidra & the Breath

    4. Restorative Yoga Class

    5. Building Resilience with Yoga & Meditation

    6. Restorative Yoga Notes

    7. Live Discussion with Swami Karma Karuna Recording

About this course

  • 45 lessons
  • 12 hours of video content

The Benefits of Yoga Nidra

  • Gives the senses a deep rest from the activities of contemporary society

  • Trains the mind to connect into tranquility effortlessly

  • Releases impressions from the past and anxieties about the future

  • Effective management in the management of stress, anxiety, insomnia & depression


Swami Karma Karuna

Swami Karma Karuna

Swami Karma Karuna Saraswati is an engaging, intuitive yoga and meditation teacher, inspirational speaker, writer and IAYT certified Yoga Therapist with 30 years of experience in the yoga field including significant training in India with ongoing visits and guidance with her teachers from the Bihar School of Yoga. She is also certified by Yoga Alliance as an Education Provider and is a senior teacher of Yoga Australia and Yoga New Zealand. A Bachelor of Arts in Interpersonal Communications with a minor in Psychology determined an early interest in working with groups and individuals. Swami Karma Karuna specializes in a range of areas including stress and emotion management, Yoga Nidra and Restorative Teacher Training, Yoga Psychology and Women's Health. She is also a co-founder and director of Anahata Yoga Retreat, New Zealand and travels throughout the world, leading workshops on yoga therapy topics, training yoga teachers, presenting at international events, guiding retreats and offering therapeutic one-to-one yoga sessions. Swami Karma Karuna is passionate about sharing an authentic and down-to-earth approach, weaving together the ancient practices with a touch of psychology and brain science aimed at motivating people to live their yoga here and now. Several guided practice MP3 tracks including Hatha Yoga classes, Yoga Nidra and Meditation techniques are available through the Anahata Yoga Retreat website and articles on a variety of subjects can be read in the Australian Yoga Life Magazine. More info is available www.anahata-retreat.org.nz

Learn the Foundations of Yoga Nidra

Get started today