Come set your intention and relax deeply
at Yoga Nidra

3rd Sunday of the Month, 6-7:30 pm
following Hatha in the Dance Studio
Use regular pass or $15 drop-in


At the start of this practice, each person will develop and then sow the seed of his or her intention; at the end of the practice, you water that seed. The seed you sow – a deep Resolve or Sankalpa – is embedded in the subconscious. In the profound relaxation of Yoga Nidra, this autosuggestion is very powerful. Such resolves can change your life.

This approach to Yoga Nidra is based on the work of Swami Satyananda Saraswati, founder of the internationally acclaimed Bihar School of Yoga, disciple of Swami Sivananda, and the author of “Asana Pranayama Mudra Bandha.”

No experience in yoga or meditation is necessary, but you do need padding! A mat, comforter/blanket and cushion(s) are useful.

Come ready to relax and dive deep into healing waters. Bring your family, friends, neighbors, and colleagues. Read Pamela’s article below.

Instructor: Pamela Wilson
For more information, please contact Pamela at 202-746-6654 or via email.



by Pamela Wilson

For many people, the most enjoyable part of a yoga class comes when we rest in Sarvasana, the relaxation pose. The practice of Yoga Nidra both lengthens and deepens that relaxation, yielding amazing benefits.

Yoga Nidra allows you to drop into a sleep-like state with relaxed brain activity, while remaining completely conscious. Slow alpha waves and then even slower theta waves produce deep relaxation and are entry points to the subconscious. In this state of deep relaxation, you are able to tap into your own source of intuition, creativity, health, and wholeness. The total relaxation of Yoga Nidra helps balance the sympathetic and parasympathetic nervous systems, and the logical left and intuitive right brain. It empowers you to realize your true potential.

To Sleep but Not To Dream…Yoga Nidra, also known as Yogic Sleep, is quite unlike regular sleep. While sleep gives the physical and conscious mind much needed rest, it does not rejuvenate our inner selves, the subconscious, and psychic or spiritual aspects of our beings. These aspects of ourselves wander and churn during sleep and express themselves in dreams. Sometimes you wake without feeling rested. This is especially true if you experience much stress and anxiety in daily life. In Yoga Nidra, you remain alert in a kind of psychic sleep, following the voice of the instructor that guides you to a state of genuine relaxation that promotes well-being and mental health, and can lead to a higher level of self-realization.

You Can Set Your Course With Yoga Nidra…At the start of Yoga Nidra, you develop and then sow the seed of your intention; at the end of the practice, you water that seed. The seed you sow – a Resolve or Sankalpa – is embedded in the subconscious and can change your life. In between planting and watering, you are systematically guided through a visceral experience of the five levels of your being: * the physical body, * the breath and energy body, * the mental-emotional body, *the higher mind-intuition and witness consciousness, * the bliss body. Each layer is a doorway that opens into the next level. As we bring awareness to each individual layer, the covering dissolves, allowing us to exist simply as our true selves. In this state of purity and authenticity, powerful, transformative healing can occur.

Yoga Nidra is something to experience for yourself! Long-time Yoga Nidra practitioner, Michele, says, “Yoga Nidra has become my favorite yoga practice. I find it relieves stress and woes, eases aches and pains, clarifies my mind and lifts my spirit…And I believe Yoga Nidra has improved my hatha yoga practice as I feel able to move more deeply into some asanas…For many years, I have practiced hatha yoga, mostly because I have found it spiritually uplifting. Now I am finding that the practice of Yoga Nidra enables me to feel more deeply and effortlessly balanced and refreshed – both mentally and physically. In sum, Yoga Nidra has made my life a little easier.”

Yoga Nidra aficionado Anna writes, ”Yoga Nidra reminds us to slow down. Especially for those of us in DC, relaxation takes practice. I notice the difference when I miss the opportunity to practice relaxation at Pamela Wilson’s Yoga Nidra class. With a calm and smooth voice, Pamela is able to turn us cranky over-thinkers into soft warm marshmallows. Her class is an anchor to my routine.”

And the final word from an SMYC student who writes, “Love that Yoga Nidra!” and describes Yoga Nidra as “an island of Peace…I begin to feel a sense of calm even as I enter the space for Yoga Nidra. As I see my fellow yogis, arranging their mats, blankets and pillows, know I will go to a place that is reserved for peace and gentle meditation. As I do a few exercises to loosen my joints, I am eager to enter this other world – not asleep, but not fully conscious, as I drift in another world. I’ve introduced several good friends to this wonderful practice; and I invite you, too, to join us. Hope to see you soon. —Gene S., Yoga Nidra with Pamela Wilson since 2012”