Yoganidrasana – Yoga Sleep Pose

Nidra is a term used for sleep. Yoganidrasana is an asana that is recommended for replenishing energy and restoring inner peace. This asana is particularly beneficial for people who experience constant stress as it helps to calm the mind and alleviate insomnia.


  1. Lie down on your back on the floor.
  2. Alternately bend your legs at the knees and bring them behind your head. Keep your legs bent and do a few breathing cycles.
  3. With both hands, take hold of your right foot and slowly bring your right leg behind your head so that it is behind your right shoulder. Do a few breathing cycles.
  4. Repeat step 3 with your left leg, placing it behind your left shoulder and then behind your right foot.
  5. Clasp your hands behind your back.
  6. Hold the asana for 30 seconds and then return to position 1 in reverse order.
  7. Repeat the exercise, changing the order and crossing of the legs.

Yoganidrasana is recommended for strengthening the spine and abdominal organs as they bear the main load during this asana. Therefore, it can be beneficial for any internal organ ailments. The asana also has a significant impact on the weight of the spinal column, resulting in an increase in productivity and better concentration of breathing after practice.

Precautions: Asanas of this level, such as Yoganidrasana, should only be performed under the guidance of an experienced instructor as incorrect execution can lead to injuries. It is not recommended to perform this asana during periods of exacerbation of any chronic ailments. Even if you plan to practice yoga on your own, it is crucial to work with a yoga instructor during the initial stages, and also consult with a physician.

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