Yogic Sleep Pose - Yoganidrasana
Contents
Yogic Sleep Pose or Yoganidrasana (YoG-AA-nid-RAA-sa-nuh) is derived from the Sanskrit word yoga, meaning unite, Nidra meaning sleep, and asana meaning pose. This pose is done in a reclining posture and works wonders on the back muscles. It is also helpful on the pelvis, inner thighs, chest, hips, calves and hamstrings.
The Yogic Sleep Pose is believed to be performed by the sleeping yogis, where the legs are placed behind the back, and the body’s trunk is between the thighs. This pose completely stretches the body and is a common part of the ashtanga yoga practice. It not only strengthens the various body parts but also improves flexibility. This, combined with meditation, improves the quality of sleep. Yoganidrasana pose is challenging to achieve, especially for beginners, but it is worth the effort.
Pose Detail
- Difficulty: Advanced
- By Type: Balancing Yoga Poses, Flexibility Yoga Poses, Hip Opening Yoga Poses, Strengthening Yoga Poses
- Body Position: Forward Bend Yoga Poses, Supine Yoga Poses
- By Benefit: Yoga Poses For Sleep
Step-by-Step Instructions
Benefits and Contraindications
Improves flexibility
Strengthens the core
Relaxes the body and mind
Boosts circulation
Enhances breathing
Improves the quality of sleep
Not suitable for beginners
Injury or medical condition on the back, hips, and shoulders
Pregnancy
With high blood pressure
Heart problems
Modifications, Props and Tips
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You can modify the yogic sleep pose by using the simple yoga props:
- Place afolded blanket under your headto block the direct contact from the ground in case you feeling pressure on the vertebrae while chest upraising in the complete yogic sleep pose.
- In order to keep the leg behind the shoulder for longer, one can bind the legs with the help of ayoga strap. It will prevent the returning back of the leg in Yoganidrasana.
- Practitioners who are unable or having difficulty in raising their head upward can practice this asana against the wall to rest head upon it. However, one can take the help of a second person as well to assist the posture.
Frequently Asked Questions
Yogic Sleep Pose is an advanced-level yoga pose that requires a high degree of flexibility in the hips, hamstrings, and spine. Thus it takes time to master the pose. Nevertheless, there are certain anatomical limitations that can make it difficult or impossible for the practitioners to get into the pose. Among them:
- Hip Joint Anatomy: The shape and structure of the hip joint can affect the range of motion in the hip, which is crucial for Yoganidrasana. Individuals with a shallow hip socket or a less mobile hip joint may find it challenging to perform the pose.
- Hamstring Flexibility: Tightness in the hamstring muscles can limit the forward fold in Yoganidrasana. If you have tight hamstrings, you may need to work on gradually increasing their flexibility through regular stretching.
- Spine Flexibility: The pose requires a significant degree of spinal flexibility, particularly in the lumbar and thoracic regions. Individuals with limited spinal mobility may find it challenging to perform the pose.
- Age and Body Type: Age and body type can also affect your ability to perform Yoganidrasana. As we age, our flexibility decreases, and some body types may find it more challenging to perform the pose due to their natural body structure.
In summary, while some anatomical limitations may make Yoganidrasana more challenging, consistent practice and proper modifications can help individuals progress toward the pose. However, it is always essential to listen to your body and avoid pushing beyond your limits to prevent injury.
It is important to listen to your body and avoid pushing beyond your limits to prevent injury. If you have any existing injuries or medical conditions, it is always best to consult with your healthcare provider before attempting the pose. Additionally, it is essential to warm up the body properly before attempting the pose to prevent injury.
Variations
- Seated Foot-Behind-The-Head Pose
- Yogic Sleep Pose With A Strap
