Yoga Nidra Foundation course

Awaken your consciousness of sleep and dream through the tantric practice of expanded awareness for lucid living. Become alive to the source of well-being, happiness and purpose in every dimension of life.

We understand yoga nidra to be the most transformative, potent and remarkably adaptive of all yoga practices. Yoga nidra is in fact not really a single practice, but rather an experience of altered states of consciousness, essentially meditative experiences which can be used therapeutically for healing, as well as to enhance creativity and productivity and to improve sleep and general health.

Our yoga nidra training course has been developed by Uma Dinsmore-Tuli and Nirlipta Tuli in response to feedback to their successful course which we have offered since 2010 which has trained over 100 yoga nidra teachers. The course is intended to widen access to the experience of yoga nidra and also to deepen the personal practice of anyone with an interest in this remarkable aspect of yoga.

The Total Yoga Nidra Open Access Foundation Weekend is a self-contained and complete retreat style immersion open to anyone with an interest in experiencing Total Yoga Nidra. It is both a standalone weekend course that covers all the fundamentals of Total Yoga Nidra, as well as being a pre-requisite for moving on to the full Total Yoga Nidra Teacher Training. The intention of this part of the course is to offer an accessible and profound immersion in the experience of Total Yoga Nidra, providing a perfect opportunity for those who have encountered other partial or limited forms of the practice to meet the full spectrum of approaches to yoga nidra.


Yoga Nidra training

What’s in the foundation course?

A combination of theory and practice to give you a sound foundation (or to deepen your existing foundation) of understanding about what yoga nidra is in the broadest sense, and how it works, together with plenty of live, responsive and practical experiences of a full range of yoga nidra. We will cover:

1: Background history and development of yoga nidra
2: Comparison of structures and approaches to yoga nidra
3: Brief overview of research into benefits and effects of yoga nidra
4: Philosophical framework of yoga nidra
5: Tips for self practice
6: Pitfalls for your own practice
7: Key postures from restorative yoga to use during yoga nidra
8: Parallels/ overlaps: allied practices eg. Vipassana, MBSR, mindfulness, autogenic training.
9: Introductory explorations to yoga nidra in relation to dream, sleep and awakenings to lucid dreaming and lucid living.
10: Yoga nidra and meditation (exploring pratyahara and dharana)
11:Yoga nidra and sankalpa (exploring goal setting and purpose)

The two day course comprises 10 contact teaching hours, plus optional personal listening homework of 20 minutes daily.

Total Yoga Nidra foundation retreat schedule

Saturday 12 March arrivals from 1030am

1100 Welcome, introduction, intentions 

1130 YN (well-being and healing). 

1200 Background, history, structures 

1215 Comparative approaches to yoga nidra, introduction to yoga philosophy.

1230 YN 

1300 Lunch break

1400 Walk followed by tea 

1530 Overview of research 

1600 YN (nourishing creativity)

1630 Yoga philosophy, yogic physiology 

1700 YN Satyananda style 

1730 Overlaps, parallels, allied practices: Vipassana, autogenic training, MBSR

1830 Supper 

1930 Sankalpa – debate and definitions 

2000 Mantra

2030 YN practice for sleep 

2100 Nice early night 



Sunday 12 March

0745 – 0830 breakfast 

0830 PMA movement rotation 

0930 YN Meditative (Himalayan) yoga nidra practice.

1000 Exploring relationships between yoga nidra/ meditation / dream / sleep/ lucid awakenings. 

1030 YN practice

1100 tea break

1130 Yoga nidra practice to explore altering states of consciousness 

1200 discussion times 

1300 Lunch break 

1400 Tips for your own practice, and avoiding pitfalls 

1430 Further Yoga Nidra

1450 Waking yoga nidra

1510 Evaluations, feedback and time for further Q &A 

1530 Close


Contribution and Costs

The cost of hosting and organising the event is shared between the participants.  Each person is also invited to make a gift from the heart for the value of the teaching.

The cost for the accommodation, all meals and contribution to the space hire is £115/person

This includes arrival on the evening before the course and staying for 2 nights. 

It Is possible to arrange to stay for the days in-between the retreats if you are coming for all 4 retreats.

Please contact us at or 01229 716154 for more information and to book your place.

What is Yoga Nidra

About Uma Dinsmore-Tuli


Uma was first introduced to yoga at the age of four by her mother and began meditating at nine on a pilgrimage with her maternal grandmother. Yoga and meditation have been part of her daily life ever since. As a naturally curious and enquiring yogini, she has engaged passionately and critically with a variety of quite different schools of yoga, most especially Satyananda Yoga and Iyengar Yoga. 

After completing the Yoga Biomedical Trust Diploma in Yoga Therapy in 1999, Uma has continued to find the fully integrated approach of yoga therapy to be the most practical route to the healing power of yoga. She further trained in Structural Yoga Therapy and Ayurvedic Yoga Therapy with Mukunda Stiles, and works as a yoga therapist with special expertise in women’s health. Uma has a PhD in Communications and is a recognised teacher of the British Wheel of Yoga. She has been a training tutor in Yoga Therapy since 2001 and also teaches British Wheel of Yoga In-service training days. As a mother of three, she has been both personally and professionally engaged with the development of pregnancy yoga, yoga for birth and postnatal recovery, and family yoga, and has been training teachers in this field since 2002, when she first tutored for the Birthlight Trust. Since then she has delighted in creating her own courses to promote excellence of teaching in this field, including Well Woman Yoga and a uniquely responsive Integrated Mother and Baby yoga teacher training. With the intention of widening access to pregnancy and postnatal yoga, she founded Sitaram Yoga with her husband in 1998, and it continues to offer pregnancy and postantal yoga classes in London, including at King’s College and St Thomas’s hopsitals. 

The heart of Uma’s daily personal and therapeutic practice is yoga nidra, which she believes to be the most powerfully transformative of all yoga techniques. She first encountered the technique at the Satyananda Yoga Centre in 1995, and has been exploring all aspects of it with fascination ever since. She has studied a variety of different approaches to the practice both in India and the UK, with nationally renowned exponents including Swami Muktidharma (Satyananda Acharya, New Zealand), Mukunda Stiles, and Richard Miller. She has refined a range of particularly feminine therapeutic applications of yoga nidra, including its use for the promotion of fertility, positive birthing, postnatal recovery and conscious menstrual health a source of spiritual empowerment. She has taught yoga nidra to hundreds of people, in every conceivable environment, from nursery schools, hospitals and airports, to giant geodesic domes filled with yogis sheltering from wild storms at yoga festivals and gatherings. She has been sharing the technique with teachers from all lineages on Yoga Therapy training courses and retreats since 1999. 

Uma leads retreats and courses worldwide, sharing the approach to yoga therapy set out in her CDs, DVDs and books: Mother’s Breath, Teach Yourself Yoga for Pregnancy and Birth, and Feel Confident: Yoga for Living. Her new book Yoni Shakti is about the evolution of feminine spiritual authority through yoga and tantra. Uma is currently refining Womb Yoga through a series of international workshops and retreats.

yoga nidra