Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Yoganidrasana
- Yoganidrasana is also referred to as Dvi Pada Sirsasana or the reclining deep forward bending pose. It is commonly known as Yogic Sleep Pose or Yoga Nidrasana. This pose is quite complex and requires your body to have greater flexibility to do it correctly and properly. You will also require doing it under the strict supervision of a certified yoga practitioner. The objective to practice this asana is to stretch deeply your hamstrings and lower back. In the Sanskrit language, Yoga stands for Unity/Union, Nidra for Sleep and Asana stands for Posture/Pose.
- This pose requires you to get into the sleeping position, with both your legs placed behind your head. But to do this pose, you need to be extremely flexible in the legs back muscles and your hips. It is considered to be an intermediate series asana belonging to the Ashtanga style. It helps stretch your spinal muscles, hips and legs while strengthening your hand, neck, chest, stomach, waist, hips, legs and feet.
- It is also a combination of half-sleep and half-meditation. Doing this pose allows you to strengthen your muscles in the different parts of your body and complete your sleep. At the same time, improves your overall flexibility. You can practice this asana for about 40 minutes and derive peace as well as relaxing yogic sleep. Advanced practitioners can perform it for about half an hour. This forward bend, inverted reclined pose tends to focus on your hamstring and spine.
How To Do The Yoganidrasana?
- First, get into Corpse Pose (Savasana). Then take a deep breath while bending your knees and moving forwards to your chest.
- Cross one ankle above the other while creating some space in the knee region.
- Your legs should then be placed in your heads direction. Then stretch your hands forward between your legs.
- Now, keep your hands on your lower calves or ankles. Uphold and pull legs towards your heads crown part. Once done, lift your head taking your shoulders away from the ground. Your neck should be free from strain, while your shoulders should not crowd upward.
- Take a deep breath while placing your ankles and feet above your head. You need to pull your shoulder and head within the space created in the legs.
- Next, push your feet towards the floors direction above your head. Keep forward your shoulders and press into the back portion of your knees.
- Place your heels in a manner to reset your head over them to derive comfort and support.
- Keep your hands in prayer position near the sternum. Now, interlock together your fingers and remain in this particular position. Open slowly your lungs by raising your chest.
- Then look upwards at the ceiling or sky and be in this position for about 30-60 seconds. Control your breath during this process. While performing the asana, do remember to play related music or some soothing music in the background. This will provide you with some mental strength to complete this posture correctly and successfully.
- Focus on the different body parts one by one. Assume that all your body parts are completely relaxed with your body weight becoming light similar to that of a feather.
- You may experience some difficulty while trying to breathe. However, once you get comfortable in this position, you can breathe comfortably and easily.
- To discharge, simply release your hands. Keep them at the ankles back portion.
- Now, place your shoulders and elbows on the floor. Get into the Savasana position.
- Now with another ankle, repeat the above steps to complete the pose.
Valuable tips for beginners to follow when practicing Yoganidrasana
- You can perform this asana by bringing your head only through your legs. Then, place your shoulders near or on the ground rather than on your knees with your elbows pointing to the sides.
- Practice sincerely Uttitha Parsvakonasana and Eka Pada Sirsasana to place your feet comfortably above your head.
Modifications and variations in Yoganidrasana
- During the initial days of practice, you are likely to find this asana to be quite difficult.
- You should take the help of an experienced yoga teacher or your partner to practice and adjust correctly.
- Roll a blanket and keep it beneath your body, especially your head to derive support and avoid unwanted injury.
- Hold both your hands behind your back and roll your body to deepen your pose.
Preparatory poses to practice before doing Yoganidrasana
- Setu Bandhasana
Follow-up poses to practice before doing Yoganidrasana
- Baddha Konasana
- Supine Spinal Twist Posture
Benefits Of The Yoganidrasana
- It stretches your lower and upper back, throat, shoulders, lungs, chest.
- It boosts your body circulation as well as stimulates your central nervous system.
- It provides relief from menstrual cramping and menopause.
- It tones your lungs, kidney, pancreas and adrenal glands.
- It reduces mental stress while helping you to develop self-confidence and better posture.
- It shapes your belly while improving flexibility in your spine.
- It stretches ligaments present in your neck.
- It stretches as well as strengthens bones in your spine.
- It improves digestion by stimulating your abdominal organs.
Precautions To Be Taken While Doing The Yoganidrasana
- In case, you suffer from any medical concerns of late, then you should first consult your doctor before doing this asana.
- You should avoid doing this pose if you suffer from injuries in your legs, waist, back and hips.
- Women having periods and those who are pregnant should refrain from doing this asana.
- Since it is a tough pose, you should practice it only under the strict guidance of a certified yoga practitioner.
- Yoganidrasana according to the industry experts is considered to be among the best asana to perform regularly.
- Practicing it correctly and daily helps to rejuvenate and relax your soul, mind and body. This half-meditation yoga asana is meant for those who suffer from a lack of proper sleep.
- If you do not get proper sleep due to the stress and tension of life and/or work, then this is the best asana to practice.
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