Yoganidrasana (Yogic Sleep Pose)

What is a Yoganidrasana?

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 and make some space at the knees.

Place your legs in 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 the floor. Make sure, to keep your neck is free from strain, and note that do not 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.

The next step, make the prayer position by hands 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 controlled 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 a 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 crossed in the next session of Yoganidrasana.

Yoganidrasana video:

Benefits 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 a 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 blood circulation in the body.
• It helps to shape the belly.
• It stretches and strengthens the feet, legs, thighs, hips, waist, 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 the abdominal with a lot of perfection. It largely helps to create better body shape and features to a great extent.

Benefits – There are several benefits of Nidrasana or Yoganidrasana or Yogic Sleep Pose. A few of them are as follows –

Beginner’s Tip:

Nidrasana or Yoganidrasana or Yogic Sleep Pose is generally categorized as a simple asana but it may be a slightly difficult asana or posture for 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. Beginners should take any type of risk while performing this posture.

Variations:

The variations of Nidrasana or Yoganidrasana or Yogic Sleep Pose can be achieved by just extending the given each and every step 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, or injuries in the legs, hips, waist, and back. They should avoid indulgence in such type of action 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 situation and circumstances.

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