Yoganidrasana :- an Ashtanga yoga pose, is a challenging forward bend in a supine position. Derived from Sanskrit, yoga means “to unite,” nidra means “sleep” and asana means “pose.”
Steps of Yoganidrasana :-
First, come into the Savasana (Corpse pose) after that breathe in along with keeping your knees to the chest.
Now, cross your one ankle over the other ankle make some space at the knees.
Place your legs towards the direction of the head and reach your hands forward in between your legs.
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.
Breathe in as you place your feet and ankles over your head (for pulling your head and shoulder by the space in the legs).
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.
Keep your heels in a way that you rest your head on them for support and comfort.
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.
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.
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.
You find some difficulties in breathing but once you are comfortable in this pose, breathing becomes easier.
For discharging, release your hands and keep them back to the ankles.
Put your elbows and shoulders back to the ground and come into the position of Savasana.
Repeat the same steps with your other ankles cross in the next session of Yoganidrasana.
It is the best stretch exercise that deepens the muscles in the spine.
It rightly stretches the little muscles and ligaments in the neck region.
It rightly stimulates abdominal organs.
It perfectly improves spinal flexibility to a great extent.
It stretches the lungs, chest, upper and lower back, shoulders, throat and hip flexors.
It strengthens and stretches the vertebrae or the bones in the spine.
Hip flexors are also stretched.
It stimulates the central nervous system.
It aids in digestion
It strengthens by creating better posture.
It tones the adrenal glands, pancreas and liver thyroid gland, abdominal organs, kidney and lungs
It stretches the lungs and chest.
It can slow and steadily relieve menopause and menstrual cramping for women.
It reduces mental stress and physical strain.
It perfectly calms the mind.
It improves the blood circulation in the body.
It helps to shape the belly.
It stretches and strengthens the feet, legs, thighs, hips, waists, stomach and neck.
It shapes the abs and stomach.
It reduces the severe pain in the entire body.
It reduces the pain in the legs.
It strengthens and stretched the back.
It improves the nervous system.
It intensely stretches the spine.
It largely reduces anxiety and fatigue.
Therapeutic Applications :-
Nidrasana or Yoganidrasana or Yogic Sleep Pose is an effective and efficient exercise in order to cure all spinal issues and diseases related to abdominal with a lot of perfection. It largely help to create better body shape and features to a great extent.
Benefits – There are several benefits of Nidrasana or Yoganidrasana or Yogic Sleep Pose. Few of them are as follows –
Beginner’s Tip :-
Nidrasana or Yoganidrasana or Yogic Sleep Pose is generally categorized as simple asana but it may be slightly difficult asana or posture for the beginners in the yoga session. They should take extra care in understanding each and every step of this particular asana before indulging it with a lot of perfection. The beginners should take any type of risk while performing this posture.
The variations of Nidrasana or Yoganidrasana or Yogic Sleep Pose can be achieved through just extending the given each and every steps in this posture in the yoga session in a successful manner. The variation should be performed with much care.
Contraindications and Cautions :-
Nidrasana or Yoganidrasana or Yogic Sleep Pose shouldn’t be practiced by pregnant women, women having periods, injuries in legs, hips, waists and back. They should avoid indulgence in such type of act under any situations and circumstances. They should take extra care while indulging in this particular asana with the help of a yoga partner under any given situations and circumstances.