Yoganidrasana: Meaning, How To Do, & Benefits

Yoganidrasana is called the pose of a sleeping yogi. You can consider it as the sleeping position of a yogi. The pose is sometimes called Dvi Pada Sirsasana. It is a reclining deep forward bending asana in modern yoga.

Yoganidrasana is widely practiced pose in the ashtanga yoga tradition. However, it’s a relaxing pose but it is a little hard and requires considerable flexibility in the yogic body. The pose is the best way to relieve stress, stretching the hamstring and strengthening and flexibility of hips, lower back, spine, and inner thighs physically.

The pose is a reclining forward bend, completes one’s sleep along with the meditation feature. In this pose you place both the legs behind your head and torso set in between the thighs.

Yoganidrasana Meaning

Yoganidrasana is its Sanskrit name having two root terms, ‘Yoga’ means ‘to unite’, and ‘asana’ is ‘pose.’ Therefore, sometimes it is also referred to as the practitioner resembles the sleeping yogi by being in the asana.

Alternatively, Yoga Nidra means spiritual sleep. This is the sleep in which one has to sleep while being awake. Yoga Nidra is the state between sleeping and waking. This can be considered as a state between dream and awakening.

Practice Guide to Perform Yoganidrasana (Yogic Sleep Pose)

It proceeds to break down the pose into manageable components, providing detailed instructions on body positioning, alignment, and breathing techniques essential for executing Yoganidrasana yoga correctly.

Preparatory Poses

• Naukasana (Boat Pose)
• Sethu Bandha Asana (Bridge Pose)
• Sarvangasana (Shoulderstand)

How to do Yoganidrasana

Lie down: Start by lying on your back in Savasana (Corpse Pose).

Leg Position: Bend your knees and bring them close to your chest.

Lift shoulder: lift your shoulder along with the head from the floor .

Leg Placement: Take your left leg behind your shoulder. In a manner that your left calf touches your left shoulder blade. then take the right leg behind the right side of the body.

Interlock the ankle: Now, interlock your ankle one on another and rest your back of the head on it.

Arm Placement: Place your armpit on the inner thigh of both legs and make a Namaste mudra or you can also interlock fingers behind your hips.

Backbend: Arch your back, lifting your chest and head off the ground, bringing your feet closer to your head.

Maintain the Pose: Hold the position for a few minutes, maintaining a relaxed but attentive state. Focus on your breath or allow your mind to settle into a calm state of meditation.

Follow Up Poses

• Halasana (Plow Pose)
• Supta Matsyendrasana (Supinal Spinal Twist)
• BaddhaKonasana (Bound Angle Pose)

Precautions & Contraindications

• Do not practice this asana for more than three minutes.
• Never practice Yoganidrasana with a broken or injured knee or ankle.
• Avoid performing this asana with an injury in the shoulder, neck, or ankle.
• Never skip the warm-up, as this pose requires significant flexibility and can strain cold muscles.

Benefits of Yoganidrasana

Flexibility: Improves flexibility in the spine, back, hips, and shoulders.

Strengthens Muscles: Engages and strengthens core muscles, back muscles, and leg muscles.

Stress Relief: Helps in relieving stress and calming the mind due to its deep backbend nature.

Improves Circulation: Facilitates better blood flow throughout the body

Regulates Stress and Anxiety: The head and neck muscles stretch with the whole body, due to which this asana is very helpful in relieving stress, anxiety, and brain problems. Apart from this, it also removes anger and irritability and keeps the mind calm.

Cure Digestive Problems: All types of digestive problems are overcome by doing this posture. Along with this, this asana is also beneficial in relieving constipation. It is also beneficial in removing the problem of hemorrhoids.

Temperature Body: By doing this asana, the body produces more heat which increases the temperature of the body. This increased body temperature helps in reducing the cold from our bodies.

Conclusion

The pose Yoganidrasana demands significant flexibility in the spine, shoulders, and hamstrings. It’s not recommended for beginners and requires proper warm-up, preparation, and guidance from an experienced yoga instructor to avoid injury.

Practicing regularly and progressively developing flexibility and strength can help in attempting this challenging asana.