7 Days Yoga Nidra Retreat

Rishikesh, India

7 Days | Beginner


The 7-day Yoga Nidra Retreat takes place at Ekam Drishti Yogshala in Rishikesh, India, and lasts for 7 days and 6 nights. Our Yoga Nidra retreat delves into the idea of Yoga Nidra and introduces relaxation methods as a necessary aspect of progressing into Yoga Nidra practices. While Yoga Nidra is the retreat’s centerpiece, the curriculum also includes daily yoga asana, pranayama, and meditation techniques to bring balance to the daily practice and prepare the body and mind for relaxation and Yoga Nidra sessions. Our school focuses on Hatha Yoga and Ashtanga Vinyasa Yoga forms of asana practice.

Students will train for six days a week, with one day off. Our school provides a half-day excursion for pupils on this rest day, which may include visits to one of Rishikesh’s hallowed places. The rest day is normally on a Sunday, however it may be moved to a weekday during peak season in Rishikesh to avoid visitors and traffic. A visit to either Vashishtha Cave or Kunjapuri Temple will be included in the itinerary. In some situations, the excursion may be rerouted to a different location. The school-organized excursion is included in the course price, and the school will choose the place.

The course fee includes lodging, meals, and an excursion during the retreat, as described in more detail below.

3 Days Yoga Retreat in Rishikesh

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

Typical Daily Schedule


This 7-day Yoga Nidra Retreat includes a half-day excursion to a sacred spot and is one of our 7-day yoga retreats. Three vegetarian meals, including afternoon masala chai, will be served throughout this yoga teacher training. We advise students to go to bed early, before 10 p.m., since this is beneficial to the yoga retreat. The following is a sample daily programme for our School Ekam Drishti Yogshala’s 7-Day Yoga Nidra Retreat in Rishikesh, India:


Time 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).

Upcoming Course Dates


This Yoga Nidra Retreat in Rishikesh, India starts on the 1st and 16th 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
1st & 16th January 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th February 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th March 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th April 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th May 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th  June 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th July 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th August 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th September 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th October 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th November 7 Days Yoga Nidra Retreat in Rishikesh, India
1st & 16th December 7 Days Yoga Nidra Retreat in Rishikesh, India


Course Fee for Private & Shared Accomodation

Accommodation Type Price Per Person
Shared Twin Room INR 12,600
Private Single Room INR 15,400

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