Important easy pose: Yoganidrasana | Yoga nidrasana: Step, Benefits 2022

Hello, yogis welcome to asanapose. Today we will see Yoganidrasana which will help you get rid of stress, anxiety, and sleeping problems.

Yoganidrasana | Yoga nidrasana: Step, Benefits 2022 | Image

Nearly every person must deal with stress and strain in today’s world. Medical force cannot alleviate this tension. Only yoga will be able to fix this issue. The ideal posture for yoganidrasana is to reduce stress.

Dvi Pada Sirsasana is another name for Yoganidrasana. In contemporary yoga, it is a reclining, deep forward-bending asana.

It may also called as yog-nidrasana or yoga-nidrasana and also yoganidrasana well in Sanskrit language it is called as DVI PADA SIRSASANA

Yoga nidrasana is the Best Asana for calming the body, the mind, and the spirit. A yoga stance that combines meditation and sleep is fantastic for people who don’t get enough sleep or who have heavy workloads that prevent them from getting a full night’s rest.

Yoga nidrasana is a pose that combines meditation and sleeps in equal measure. Yoga nidrasana completes your slumber while also making you more flexible and muscle-strong. You may fall asleep peacefully and deeply in Yoga nidrasana as well as YogNidra in about 40 minutes (doing 30 minutes of Yognidrasana is for expert practitioners only).

What Is YogaNidrasana?

The Sanskrit words yoga, which means to unite, nidra, which means sleep, and asana, which means posture, are combined to form the phrase yoga nidrasana. The back muscles benefit greatly from this stance, which is performed in a reclining position. The pelvis, inner thighs, chest, hips, calves, and hamstrings can all benefit from it.

The Yoga Nidra position benefits several body areas. The Leg Behind the Head Pose of Yoga Nidra is another name for it.

It is thought that sleeping yogis hold the yogic sleep position, in which the body’s trunk rests between the thighs and the legs are put behind the back.

This position, which is a staple of ashtanga yoga, totally stretches the body. It increases flexibility as well as the various body parts’ strength. This enhances the quality of sleep together with meditation.

Even for novices, achieving the yoga nidrasana stance might be difficult, but it is well worth the effort. To understand why a little hard effort helps, read about the advantages.

Chakra to focus of center : – The Sacral Chakra (Svadisthana)
Level of Asana: – Advanced


Preparatory Poses for yoganidrasana/ yogic sleep position

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

These positions improve the process’s usability and adaptability. The following poses may be very helpful for novices to achieve Yoganidrasana. As a result, before engaging in Yoga Nidra, one must first master the aforementioned poses.

So, these are a few things to consider before attempting the Yoga sleep position. Regardless matter how difficult the position is, if done correctly, it produces significant beneficial consequences and is well worth the effort.

Steps of Yoganidrasana | Yogic Sleep Pose

  • The first posture to approach is the corpse pose, commonly known as Savasana. Continue to breathe while keeping your knees to your chest.
  • The person after you must cross both of your ankles over one of yours. There should be considerable space between the knees at this time.
  • The legs should be directly in front of the heads, with hands in front of both legs.
  • Place your hands at your ankles or around your lower calves to continue pushing the legs toward the top of the head.
  • Raise your shoulder carefully off the ground. There is a high risk of neck strain here, so proceed with caution.
  • Continue to breathe as you cross your ankles and feet over your head.
  • Push the knees and shoulders forward while moving the feet in the direction of the floor at this point.
  • When doing yogic sleep, your heels should be in a position that seems to lay your head on them.
  • Fold your hands in the prayer pose as close to your sternum as possible.
  • then maintain this position with your fingers clasped.
  • Lift the chest slowly to a higher position to enlarge the lungs.
  • Hold this position for 30 to 60 seconds while breathing normally.
  • Playing calming music while performing this work outside in the heart of nature will produce better results.
  • Concentrate on each part of your body as you picture it to be as light as a feather.
  • Try to gradually grasp the breathing method of yogic sleep, which may be difficult at first.
  • As you release, spread your hands and hold them behind your ankles.
  • Make your way back to Savasana slowly. After a brief time of relaxation and recuperation, repeat the preceding steps to do Yoganidrasana.

Benefits Of Yoganidrasana Yoga (Yoga Sleep Position)

In addition to flexibility, this pose has various other health benefits for the body. The yoga Nidra position relaxes and revitalizes the body, preparing it for a better and happier day.

Yoganidrasana, like other yoga positions, benefits a person’s health by alleviating a variety of physical ailments.

Because of the asana’s capacity to stretch out all of the body’s muscles, it can help to alleviate the signs and symptoms of a variety of ailments. Inform us about the benefits of Yoganidrasana Yoga.

Yogic Sleep Pose Benefits

  • When someone is performing, their entire body is involved, which improves blood circulation throughout the body. As a result, there is a greater need for oxygen, which increases the need for blood circulation and causes the body to cleanse.
  • By exerting pressure on the adrenaline glands in the kidney and enhancing blood flow there, the posture that is achieved in this instance makes the glands more active.
  • Activates the subtle concepts by stimulating the sacral chakra, which brings back pleasure, reproduction, movement, and successful relationships for the practitioner.
  • increases flexibility in the calves, hamstrings, and other muscles used in the posture while strengthening the surrounding muscles.
  • The increased pressure on the lower abdomen aids digestion. Anyone suffering from constipation can benefit from this position.
  • The yoga sleep position decreases anxiety and stress With constant practice of this pose, the amount of stress and anxiety is released and reduced to a larger level. When doing this type of yoga, one feels light and emancipated.
  • Yogic sleep pose benefits both sleep and meditation. Sleep is better controlled in areas where meditation is practiced.

Tips for beginners: Yoga sleep position

  • Beginners must first increase their body’s flexibility before trying this yoga sleep position. If this does not happen, muscle cramps may ensue.
  • Nobody should try to achieve everything all at once. Beginners should gradually and slowly adopt this posture after practicing all of the preparatory positions described below. The key to this posture is flexibility, which necessitates constant practice.
  • First, the different body parts involved in this pose must be relocated. Before even considering this attitude, these activities must be straightforward and to the point.
  • If the vertebrae are pressed, novices may place a pillow or blanket beneath their heads for support.
  • If the bones are pressed, beginners might use supports such as a pillow or blanket under the head.
  • It’s a brilliant idea to tie the legs with a yoga condition so that they stay in place for an additional amount of time.
  • To keep their heads up, they can seek aid from a second person, the wall, or anything else substantial. As a consequence, Yogic sleep is now a bit easier.


While performing the Asana, you must breathe deeply. Yoganidrasana falls under the category of an advanced yoga posture, hence performing it incorrectly might result in harm. Under the guidance of a qualified person, do this pose.

Avoid Yoganidrasana (Sleeping Yogi position ) if you have tight hamstrings or are inflexible; instead, try some other simple asanas first to improve your flexibility and hamstrings. Avoid this pose if you have a spinal, knee, neck, lower back, or shoulder ailment. If you’re trying this posture for the first time, do it alongside your trainer.

People also ask:

Can I sleep in Yoganidrasana?

Yoganidrasana fulfills your sleep while also increasing flexibility and muscle strength. In around 40 minutes, you may fall asleep calmly and soundly in Yoganidrasana and YogNidra (doing 30 minutes of Yognidrasana is for expert practitioners only).

Is it okay to sleep in sauna?

Everything would be based on the amount of time you spent sleeping in the sauna. A 20-minute respite would be no different from a 20-minute session, but sleeping for many hours in a hot sauna may be hazardous, if not death.

Is it OK to sleep outside at night?

It’s simple to refill these oxygen levels and increase serotonin by spending the night outside. In conclusion, sleeping outside can improve the quality of your sleep, ease stress, sharpen your mind, and lift your spirits.

What is the name of sleeping yoga?

Yoganidrasana, also known as Yogic Sleep Pose, is a forward-bending pose used in contemporary yoga. It is also known as Supta Garbhasana (Reclining Embryo Pose).

What type of yoga is best at night?

Yoga Nidra/ yoga sleep position is a type of guided meditation that promotes deep relaxation, improved sleep, and stress reduction. The approach involves lying down, taking deep breaths, and following vocal suggestions to clear your mind and relieve tension.

Asanapose offers you informative guide on basic of yogic knowledge from different authorated sited and own knowledge. Yoga is vast kind of exercise of not only body but also mindand strenthen muscles and even mind.

Apart from that it delivers constructive information step by step. Asnapose strongly says that this is for information only, if you want to practice yoga kindly contact with yoga guru or master. If have issues about posted content then kindly submit request to out email. Thank You



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