Master the Art of Yoga Nidra
Discover the history and profound healing benefits of this ancient practice. Learn the essential skills to confidently guide others into deep restorative rest.
Yoga Nidra Fordypning
- Get certified in Yoga Nidra to deepen your practice and teaching skills.
- Flexible online format allows you to learn at your own pace.
- Course duration: 6 weeks, with weekly guided sessions.
- Designed for both beginners and experienced practitioners seeking relaxation techniques.
- Experience enhanced mental clarity and stress relief through guided practice.
Summer Offer
Embrace the long, bright summer days with our online courses. Secure your space today to move, breathe, and gather with our community.
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Ancient Wisdom Meets Modern Science
Explore the profound roots of Yoga Nidra through Tantric and Buddhist philosophies, seamlessly blended with modern neuroscience. You will discover exactly how this practice transforms your brain structures, calms your nervous system, and unlocks your subconscious mind.
The Shala Signature Approach
Experience and learn our exclusive methodology. We uniquely weave together the traditional Satyananda Yoga Nidra technique with ancient Tantric philosophy, giving you a deeply transformative tool to explore your physical, astral, and spiritual bodies.
Be Your Own Guru
This course is first and foremost an inner journey. Through dedicated self-reflection workbooks, Kosha exploration, and subtle energy work with chakras, you will connect deeply with your true self, find your authentic teaching voice, and become your own greatest guide.
Flexible & Certified Learning
Integrate mindfulness into your lifestyle on your own terms. Enjoy lifetime access to a rich library of video, audio, and text lessons. Move at your own pace through structured modules designed to qualify you for Yoga Alliance certification whenever you are ready.
Embark on a Deepening Journey into Yoga Nidra
Welcome to The Shala. This course is a heartfelt invitation to explore the profound practice of yogic sleep. We believe that combining ancient Eastern wisdom with modern Western science creates the most transformative experience. Here, you will learn to be your own Guru, stepping into a safe space of deep relaxation and conscious awareness.
Throughout this self-paced journey, we will explore the tantric origins, the science of the nervous system, and the powerful effects Yoga Nidra has on the brain and subconscious mind. You will journey through the layers of the self, exploring the Koshas, chakras, and subtle energies, gaining practical tools that seamlessly integrate into your daily life.
This is more than just a course; it is a beautiful inner journey for your own personal growth. Whether you are seeking a moment of profound peace or looking to deepen your existing practice, we are deeply honored to guide you toward finding your individual voice and connecting with your true self.
Who Is This For?
This course is designed with our core belief that yoga is for everyone. Your physical skills or starting point do not matter—what matters is your desire to connect deeply with yourself. This specialization is ideal for:
- Curious seekers looking to experience a profound inner journey and cultivate deep self-awareness.
- Dedicated practitioners who want to expand their understanding of tantric philosophy, subtle energies, and the Koshas.
- Anyone experiencing stress who wants to explore the science-backed benefits of Yoga Nidra to soothe the nervous system and rest the brain.
- Future and current teachers who wish to embrace our Be your own Guru philosophy, integrating the practice into their own lifestyle before sharing it.
Yoga Alliance Certified
The Shala Yoga & Mindfulness is certified by Yoga Alliance as RYS500 with ID: 329091
What You'll Learn
A comprehensive curriculum designed to deepen your understanding and transform your practice.
Master the Roots and Philosophy of Yoga Nidra
Discover the ancient origins of the practice, from its Tantric and Buddhist roots to its connection with Raja Yoga, allowing you to deeply understand the rich lineage of yogic sleep.
Understand the Science and Neurology of Deep Rest
Bridge ancient Eastern wisdom with modern Western science by exploring exactly how Yoga Nidra impacts the nervous system, alters brain waves, and triggers profound stress reduction.
Navigate the Subtle Body and Energy Systems
Deepen your inner journey by exploring the Koshas, Tattwas, and Chakras, and learn how this deeply restorative practice harmonizes your physical, astral, and spiritual bodies.
Explore Diverse Styles and Traditions
Gain a comprehensive overview of various lineages, including iRest and the teachings of Swami Satyananda Saraswati, and embrace The Shala's unique blend of practices.
Unlock the Power of the Subconscious Mind
Learn how to consciously access and interpret the symbols of your subconscious, utilizing the practice to unlock hidden potential and facilitate profound self-awareness.
Master the Step-by-Step Framework
Learn the specific, practical steps of a complete Yoga Nidra session and understand how each stage deliberately guides awareness progressively inward.
How It Works: Your Learning Journey
Our teaching model is an inner journey that empowers you to become your own greatest teacher. We seamlessly blend ancient Eastern wisdom with modern Western science to provide a profound understanding of Yoga Nidra. Designed to fit naturally into your lifestyle, this flexible online structure gives you the freedom to learn, grow, and integrate the practice exactly as you need.
Self-Paced Video Modules: Progress through comprehensive modules at your own speed. Access a rich library of video, audio, and text lessons covering everything from Tantric philosophy and the Koshas to the science of the nervous system.
Reflective Assessments: Deepen your learning with downloadable PDF workbooks and practical assignments. These thoughtful assessments guide your personal development and are a vital part of your certification process.
Nurturing Community Support: Connect with a dedicated community of fellow students. The Shala provides a deeply supportive environment focused on helping you find your individual voice and build confidence.
Unlimited Lifetime Access: Enjoy permanent access to the online portal, course materials, and community platform. Start whenever you like and return to the Yoga Nidra meditations and theories whenever you need a refresher.
Program Overview
Explore the comprehensive modules that make up this transformative program.
Awaken Your Inner Teacher
A deep dive into the transformative power of Yoga Nidra
Embark on a profound inner journey that goes far beyond physical practice. Guided by our core philosophy to 'Be your own Guru', this immersion into Yoga Nidra invites you to explore the rich tapestry of ancient Tantric and Buddhist wisdom.
You will deeply understand the subtle energies, from the Koshas to the Chakras, creating a powerful foundation for your own personal healing and spiritual growth.
Explore the ancient Tantric and Buddhist roots of Yoga Nidra
Understand the Koshas and the multidimensional layers of human experience
Harmonize your subtle energies, Chakras, and Tattwas
Cultivate a profound connection with your true self and inner voice
Integrate deep meditation as a sustainable, lifelong lifestyle practice
The Science of Yogic Sleep
Bridging ancient traditions with modern neuroscience
At the heart of this course is the beautiful intersection where Eastern spirituality meets Western science. You will not only learn the traditional methods of Yoga Nidra, but also deeply explore its profound impact on the nervous system and the brain.
By understanding how yogic sleep triggers the relaxation response and accesses the subconscious mind, you will gain the tools to effectively reduce stress, heal, and unlock your ultimate potential.
Discover the neuroscience and brain structures transformed by Yoga Nidra
Learn how to naturally regulate and soothe your entire nervous system
Access and decode powerful symbols within the subconscious mind
Understand the unique differences between Satyananda, iRest, and Tantric styles
Gain evidence-based tools for deep stress reduction and mental clarity
Meet Your Instructors
Learn from experienced teachers who bring wisdom, compassion, and expertise to every session.
Lucas Casanova
Senior Teacher & Co-Founder
Originally from Buenos Aires, Lucas Casanova is the Co-founder and Lead Yoga Teacher at The Shala in Norway. With over 20 years of experience immersed in Hatha, Yin, and Buddhist philosophy, his journey into yoga began as a personal quest to navigate his own stress and anxiety. This firsthand experience of yoga's transformative power inspired him to travel the world, studying classical traditions and establishing The Shala to make authentic yoga accessible to everyone. As an E-RYT 500 and YACEP educator, Lucas brings a compassionate, trauma-informed perspective to his teacher trainings, retreats, and online courses. He seamlessly weaves together ancient yogic philosophy, mindful breathwork, and modern insights into the nervous system. Whether he is leading an introspective Yin sequence, an empowering Hatha class, or a restorative Yoga Nidra meditation, his teaching emphasizes deep presence and self-inquiry. Having graduated hundreds of students internationally, Lucas is celebrated for his warm, grounded teaching style. He views the physical postures as a gateway to a larger inner journey, empowering students to carry the resilience and mindfulness they cultivate on the mat into their everyday lives.
Join Us at The Shala
At The Shala, we believe that yoga and mindfulness are pathways to deepening the connection between your body, mind, and spirit. Nestled in a tranquil environment, our school offers a nurturing space where individuals come together to explore their practice and cultivate self-awareness. Our philosophy is rooted in the understanding that every journey is unique. We honor this diversity by offering a variety of classes and workshops that cater to all levels, ensuring that everyone finds their place on the mat.
What's Included in the Course
Comprehensive Video Modules
Gain access to seven in-depth modules covering everything from the history of Yoga Nidra to the science of the nervous system.
Practical Teaching Experience
Develop your skills and build confidence with dedicated practicum sessions where you learn how to effectively guide others through a Yoga Nidra practice.
Trauma-Informed Framework
Learn specialized techniques to create a safe, supportive, and trauma-informed environment for all your future students.
Downloadable Guided Scripts
Receive a collection of expertly crafted Yoga Nidra scripts and health tools that you can immediately use in your own personal practice or teaching.
Course Completion Certificate
Earn a certificate upon completing your practicum, validating your ability to safely and confidently lead restorative Yoga Nidra sessions.
Frequently Asked Questions
Students share their experience at The Shala
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What Others Say
The best place to unfold your yoga passion. Rookie or advanced does not matter. And the teaching programs are excellent❣️
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Jill JørgensenAn oasis for those of us who want to develop ourselves further, and who want to learn – both for ourselves and for everyone we meet on the way. A place with a variety of courses that can be built on, and that can be supplemented with our own experience and knowledge.
Like small paths that meet in a larger landscape, this shows us the direction towards a good life – a life with more presence, calm and clarity. A breathing space where mindfulness and meditation become not just techniques, but a way of being.
A journey inward, and at the same time an invitation to carry silence with us into the world.
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Caroline ErviksaeterI am very satisfied with The Shala. The teaching is of high quality, and the teachers are both knowledgeable and present in a way that makes you feel seen and cared for. What I appreciate most is how the school meets vulnerability – with safety, respect and openness. Here there is room to be yourself, regardless of your starting point.
The environment is inclusive and warm, and you quickly become part of the community. I find that The Shala creates a safe learning arena where you can develop both professionally and personally.
Highly recommended! 🙏❤️
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Natascha SverresdatterI am incredibly grateful for The Shala. The course has given me a deeper understanding of yoga, meditation and mindfulness than I have ever experienced before. The teachers create a safe and supportive space where you can truly develop, both as a person and as a practitioner. The teaching is thoughtful, thorough and at the same time down to earth, and I already feel how the practice has changed my everyday life.
The Shala has become a place where I find peace, clarity and inspiration. Highly recommended. 🫶🥰
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Beatrice NordheimThe Shala is a very special place. Both the physical classes and the online courses are full of knowledge and presence. The teachers are amazing – patient, committed and always willing to help and explain everything in detail. The atmosphere is beautiful: calm, supportive and full of good energy. It is truly a place where you can develop, find balance and feel part of an inspiring community. I recommend The shala to anyone seeking quality, professionalism and the heart of yoga practice.
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Angela StasiuI wholeheartedly recommend The Shala Yoga & Mindfulness. It’s a beautiful space for growth, balance, and reconnecting with yourself.
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Alina Furman
“An ounce of practice is worth more than tons of preaching.”
Mahatma Gandhi