Yoga Nidra & The Upper Chakras

Finding Your Ground

Flowing with Life

Awakening Your Power

What if you could feel more grounded… more at ease in your body… and more empowered in your life?

So often we try to create change from the outside—pushing, striving, managing our circumstances. And yet something still feels off.

What if the shift begins within?

This training is a journey through the lower chakras, the energetic centers that govern our sense of safety, our relationship to the duality of life, and our ability to take action. When these centers are balanced, we feel grounded, open, and empowered. When they are not, we may feel anxious, overwhelmed, stuck, or depleted.

Through a combination of direct experience and in-depth study, you will learn how to recognize these imbalances and how to work with them using the full spectrum of yogic tools and most importantly, Yoga Nidra.

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Yoga Nidra Methodology


A core focus of the training is learning how to design Yoga Nidra practices using the nine-step method Mona Anand developed with Alan Finger, taught in Mona Anand's ISHTA Yoga Nidra Training. You will learn how to adapt each step to address specific chakra imbalances and create short, medium, and long practices.

Yoga Nidra & The Upper Chakras Retreat :
4 Days

Each day focuses on one chakra, moving from the heart to the crown — opening to connection, expression, insight, and awareness.
This immersion can be taken as a stand-alone retreat or as part of our Yoga Nidra and Chakra Training program. Whether you join for personal transformation  or professional development, the experience offers both inner exploration and practical tools.

Our days include:

  1. Guided Practice
    Mona’s signature Restorative / Yoga Nidra Workshop that integrates asana, restorative yoga, pranayama, visualization, and Yoga Nidra, allowing you to directly experience the chakra.

  2. Time for rest and reflection

  3. Training Session
    We explore the chakra in depth, including:
    - The energy of the chakra and its role in body, mind, and behavior
    - The energetic qualities of inertia, over activity and balance -tamas, rajas, and sattva as they relate to that chakra
    - How to recognize specific imbalances
    - How to design practices using asana, restorative poses, pranayama, and visualization

    Integration & Teaching Practice
    - Work in small groups to design yoga nidra practices for specific imbalances
    - Develop Yoga Nidra sequences for real-life applications
    - Reflect on your own experience of the chakra

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  • Heart Chakra (Anahata)

    Day 1

    9:00–11:00 Practice
    11:00–11:30 - Journaling 11:30 - 12:30 - Brunch
    12:30–4:00  (beach, rest, reflection)
    4:00–7:00 Training session
    Evening: Welcome Dinner

  • Throat Chakra (Vishuddha)

    Day 2

    9:00–11:00 Practice
    11:00–12:30 Brunch
    12:30–4:00 Free time
    4:00–7:00 Training session

  • Third Eye Chakra (Ajna)

    Day 3

    9:00–11:00 Practice
    11:00–12:30 Brunch
    12:30–4:00 Free time
    4:00–7:00 Training session

  • Crown Chakra (Sahasrara)

    Day 4

    9:00–11:00 Practice
    11:00–12:30 Brunch
    12:30–3:30 Integration Session
    3:30–4:30 Closing Circle

Full Training: $550

September 23-26, 2006

Discounts for ISHTA Gold, Silver, Bronze, and Acharya members.


Acharya members without a current subscription to ISHTA please reach out to rumika@ishtayoga.com to receive more information about discounted pricing.

Full Training

"Thank you, Mona. The scope of the series is so comprehensive, expansive and seamless and the depth of knowledge and wisdom informing the artful teaching is so integrated that I am in awe. The experiential workshop was a master class in teaching various modules. In my experience, the depth of their understanding made their connection clearly manifest. In gratitude."

Shailly Agnihotri

What People Are Saying

  • “I highly recommend Mona Anand’s ISHTA Yoga Nidra training to anyone who wants to learn more about this powerful practice. Mona’s knowledge of the science, energetics, and healing qualities of Yoga Nidra is incomparable to anyone else’s in the field. Her love & passion for yoga is only surpassed by her generosity of spirit. Learning from Mona is an absolute delight.”

    ~ Sarah Finger, ISHTA co-owner and Yogiraj

  • ” Words cannot express the gratitude I have for your training this week. You encompass such great wisdom, and you are a true yogi. You opened my eyes to the magical wonders of Nidra.”

    ~ Michael Ryan, Massage Therapist

  • ”What a great training! Packed with well rounded information about Yoga Nidra. Fun, inspiring, and easy to incorporate into my teaching and my own practice. And FUN, did I mention fun?! Mona is a fantastic teacher. ”

    ~ Mark Waterman, Massage Therapist, Marama Trainer, Yoga Teacher

  • “I am so grateful for having taken Mona’s Yoga Nidra training at ISHTA! I have a regular practice of yoga nidra, both when I take her classes and in my own practice. So, being able to delve more deeply into the practice was a gift for me. Mona’s training is immensely beneficial to yoga teachers, who want to incorporate yoga nidra in to our classes, as well as students who simply want to incorporate yoga nidra in to their own lives. In the training, we were given a lot of really helpful information on the individual steps that make up yoga nidra, as well as scientific reasons behind why and how it works. All fascinating! Also, Mona offers a lot of sequencing options as well as suggestions for shorter and longer practices. I was so happy to learn more about how to use yoga nidra in the context of energetic imbalances as well as therapeutic applications like PTSD, chronic pain, and emotional and sleep issues. We had lots of opportunities to practice on each other, which was so helpful. We also had daily yoga nidra practices, which allowed us to experience all we were learning first hand… Plus they were led by Mona, which is a treat unto itself. Mona manages to. weave all of this wonderful information together in a fun, practical, and very creative manner. Her brilliance in her knowledge of all these areas is so profoundly inspiring and her enthusiasm and presence are always a sheer delight. Thank you, Mona”

    ~ Dionyssia Fillios, ISHTA Yoga Teacher, RYT-500

  • “This Yoga Nidra Teacher Training is the most valuable speciality teacher training I have taken. As a yoga teacher, the tools offered by Mona Anand in this training have been very important in many parts of how I structure my classes, from how I bring my students into a state of focus and good feeling, to the final relaxation. My Yoga Nidra practice has transformed my life, I am able to calm down and sleep better, as well as be more present in daily life. I am so grateful that this training is offered.”

    ~ Jenny Bloom, ISHTA Yoga Teacher, RYT-500

  • “When the yoga nidra training was announced, I couldn’t sign up quickly enough. After having completed the 300hr ISHTA training with Mona as my mentor and having a taste of “Mona Anand’s ISHTA Yoga Nidra” technique as part of that training, I was eager to spend more time with both. The transmission of this work from Mona to her students is nothing short of magical. Her tremendous knowledge and insights of yoga coupled with her well-known humor is a potent combination. However, when the transmission is yoga nidra there is something almost other-wordly that occurs. Her passion for this work is in every word she speaks, whether one is being guided through a yoga nidra by her or is in the midst of learning this powerful technique from her. The class content was interesting and thorough and Mona creates a warm and engaging environment that allows for an even more satisfying learning experience.”

    ~ Tisha Ford, ISHTA Yoga Teacher, RYT-500

Previous Nidra Retreats Gallery