Yoganidrasana

Yoganidrasana is an Asana. It is translated as Yogic Sleep Pose from Sanskrit. The name of this pose comes from "yoga" meaning "to unite", "nidra" meaning "sleep", and "asana" meaning "posture" or "seat".

Technique

1. First, come into the Savasana (Corpse pose) after that breathe in along with keeping your knees to the chest.
2. Now, cross your one ankle over the other ankle make some space at the knees.
3. Place your legs towards the direction of the head and reach your hands forward in between your legs.
4. Keep your hands on your ankles or your lower calves and uphold (continue) to pull your legs towards the crown of the head. After that, lift your head with your shoulders off from the floor. Make sure, to keep your neck is free from strain and note that not to crowd your shoulders upward.
5. Breathe in as you place your feet and ankles over your head (for pulling your head and shoulder by the space in the legs).
6. Now, push your feet towards the direction of the floor over your head and keep the shoulders forward for pressing into the backs of the knees.
7. Keep your heels in a way that you rest your head on them for support and comfort.
8. Next step, make the prayer position by hands at close to the sternum. Interlock your fingers together to remain in the position. Raise your chest to open the lungs slowly.
9. Look upward and remain in the position for 30 to 60 seconds with control breathing. When you are performing Yoganidrasana, play soothing music or music related to Yoganidrasana.
10. One by one focus on your body parts and assume that all parts of your body are relaxed and your body weight is very light as the feather.
11. You find some difficulties in breathing but once you are comfortable in this pose, breathing becomes easier.
12. For discharging, release your hands and keep them back to the ankles.
13. Put your elbows and shoulders back to the ground and come into the position of Savasana.
14. Repeat the same steps with your other ankles cross in the next session of Yoganidrasana.

Effects

• Stretches the deep muscles in the spine.
• Little muscles and ligaments in the neck below the skull are stretched.
• Hip flexors are also stretched.

Related Asanas

• Adho Mukha Svanasana

Special requisites

• Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
• Do not over do the exercises if you feel pain in your body.
• Start exercises mildly and then increase the repetitions as per your capacity.

Initial practice notes

Perform Sleeping Yogi Yoga pose by bringing only your head through the legs. You can place your shoulder on or close to the ground in place of on top of the knees with elbows pointing out to the sides. For placing your feet over your head Practice Eka Pada Sirsasana and Utthita Parsvakonasana.

External Links

• Yoganidrasana on yogajournal.com
• Yoganidrasana on yogacards.com
• Yoganidrasana on doyouyoga.com