This Sleeping Asana Will Clear Your Monkey Mind

Yoganidrasana, also known as the Yogic Sleep Pose, is a deep and restorative yoga posture. It combines elements of both physical flexibility and meditative relaxation, making it a unique addition to your yoga practice.

Picture this: you've had a long day, running from one commitment to another, your mind constantly buzzing with thoughts and your body feeling the weight of endless responsibilities. As you are ready to unwind, you find yourself craving for deep relaxation.

This is where the transformative power of yoga comes into play. In this guide, we'll delve into the essence of yoganidrasana, providing detailed steps, benefits, tips, and precautions for incorporating this powerful pose into your daily routine.

Meaning of Yoganidrasana

Yoganidrasana comes from the Sanskrit words "yoga" (union) and "nidra" (sleep). It is a pose that looks like deep sleep while being fully aware.  It is often referred to as one of the sleeping asanas due to its relaxing nature.

The pose is not just about physical flexibility. It is a gateway to deep meditation and relaxation. This makes it powerful for both the body and mind.

Steps to perform yoganidrasana

Before trying yoga nidra asana, make sure your body is warmed up. Do some stretches and poses that target the hips, spine, and hamstrings.

Preparation:

• Start with a thorough warm-up, focusing on hip openers and stretches for the back and legs.
• Poses like Pigeon Pose, Bound Angle Pose, and Seated Forward Bend can help prepare you.

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Initial position:

• Lie on your back on a yoga mat, ensuring you are comfortable and relaxed.
• Bend your knees and bring your feet close to your hips.

Leg placement:

• Lift your right leg and bring it behind your right shoulder.
• Then, lift your left leg and bring it behind your left shoulder.
• Cross your ankles behind your head. The left ankle should be over the right ankle.

Arm position:

• Reach your hands around the back of your legs and clasp them together.
• Alternatively, you can keep your hands resting on the floor if clasping them feels too intense.

Deepening the pose:

• Adjust your position to find comfort. The head should be resting on the floor, and your neck relaxed.
• Ensure that your shoulders are not hunching up towards your ears. Keep them relaxed.

Also read: What's the Best Music for Sleep?

Breathing:

• Breathe deeply and steadily. Focus on maintaining a calm and relaxed state.
• Avoid holding your breath or straining.

Releasing the pose:

• To come out of the pose, gently release your hands and uncross your legs.
• Bring your legs back down to the mat slowly, one at a time.
• Rest in Savasana (Corpse Pose) for a few moments to let your body relax.

Also read: How to do Yoga Nidra in 8 Simple Steps?

Common mistakes

• Overstretching: Avoid pushing your body beyond its limits.
• Improper alignment: Ensure your spine remains neutral and your neck relaxed.
• Holding breath: Maintain a consistent breathing pattern throughout the pose.

Preparing for Yoga nidra

Yoganidrasana (yogic sleep pose) can be a great way to prepare your body for yoga nidra, but it's not absolutely necessary.

This pose can help loosen tight muscles, particularly in the hips and spine, which can make lying comfortably for extended periods during yoga nidra easier.

Additionally, the relaxation response triggered by the pose can further enhance the calming effects of yoga nidra.

Ready to melt away stress and recharge? Close your eyes, and let your worries drift away. This soothing voice will guide you on a transformative journey to deep relaxation, regardless of your Yoga Nidra experience.

Holding time for Yoganidrasana

Beginners should aim to hold nidrasana for about 20-30 seconds. Gradually increase the duration as your flexibility and comfort improve.

Advanced practitioners can hold the pose for 1-2 minutes or longer, focusing on deepening the meditative state and relaxation.

Also read: Broken Sleep? DIY Deep Sleep Playlist Secrets

Benefits of Yoganidrasana

Yoganidrasana, also known as the yogic sleep pose or sleeping yoga pose, offers many benefits for the body, mind, and spirit. Here's a breakdown:

Physical benefits

• Increases flexibility in the hips, spine, and hamstrings.
• Strengthens the back muscles and improves posture.
• Stimulates the abdominal organs, aiding in digestion.

Mental benefits

• Promotes relaxation and reduces stress levels.
• Enhances concentration and mental clarity.
• Induces a state of deep meditation, similar to yoga nidra.

Spiritual benefits

• Encourages a deeper connection with your inner self.
• Facilitates the awakening of spiritual energy, or Kundalini.
• Enhances the practice of pranayama and other meditative techniques.

Tips for practicing Yoganidrasana

• Warm up thoroughly before attempting the pose.
• Use props like yoga blocks or straps if needed for support.
• Practice in a calm and quiet environment.
• Focus on your breath to maintain relaxation.
• Avoid straining; ease into the pose gradually.
• Listen to your body and respect its limits.

Incorporating yoganidrasana in yoga routine

Here are some key points on how to incorporate Yoganidrasana into your daily routine:

Warm-up: Start with hip openers and back stretches like Pigeon Pose and Seated Forward Bend.

Practice at the end: Include Yoganidrasana near the end of your session when your body is fully warmed up.

Gradual approach: Use preparatory poses like Happy Baby Pose to slowly increase hip flexibility.

Guidance: Practice with a qualified instructor to avoid injury.

Use props: Utilize straps or blocks if needed to ease into the pose. Listen to Your Body: Avoid pushing into the pose if you feel pain or discomfort.

Breathe deeply: Maintain steady, deep breaths to release tension. Duration: Begin with 20-30 seconds, increasing gradually as flexibility improves.

Cooldown: Follow with gentle stretches or Savasana to relax your muscles.

Precautions for Yoganidrasana

Who should avoid

• Individuals with severe back or neck injuries.
• Pregnant women.
• Those with chronic joint issues or arthritis.

Common injuries

• Strained muscles in the back or legs.
• Neck pain due to improper alignment.

Modifications

• Use a bolster or folded blanket for added support.
• Practice a simplified version with one leg extended and the other bent.

FAQs

What is the meaning of Yoganidrasana?

Yoganidrasana (Yogic Sleep Pose) is an advanced yoga posture. The practitioner lies on their back with legs crossed behind the head and arms wrapped around the legs. It is named for the deep relaxation and meditative state it can induce, like yogic sleep.

What are the benefits of Yoganidrasana?

• Deep relaxation: Promotes profound relaxation and mental calm.
• Flexibility: Enhances flexibility in the hips, knees, and lower back.
• Digestive health: Stimulates the digestive system and can help with constipation.
• Spine health: Helps decompress the spine and relieve tension in back muscles.
• Mental clarity: Reduces stress and anxiety, promoting mental clarity and focus.

Who should not do Yoganidrasana?

• Pregnant women: Due to the intense nature of the pose.
• People with back or spine injuries: Those with serious back or spinal conditions should avoid this pose.
• Knee or hip problems: People with knee or hip issues should steer clear.
• Beginners: It is an advanced pose and should not be attempted by those new to yoga or without sufficient flexibility and strength.

Can you sleep in Yoganidrasana?

No, despite its name suggesting "yogic sleep," it is not practical or comfortable to actually sleep in this pose. The name refers more to the meditative and deeply relaxed state it can induce rather than literal sleep.

Are there any precautions I need to take when practicing Yoganidrasana?

• Warm-up: Ensure you are adequately warmed up before attempting this pose, with special attention to the hips, back, and legs.
• Proper guidance: Practice under the supervision of a qualified yoga instructor, especially when first attempting the pose.
• Listen to Your body: Do not push yourself into the pose if you feel any sharp pain or discomfort.
• Use props: If necessary, use yoga props like blankets or blocks to support your body and make the pose more accessible.
• Breath awareness: Maintain steady and calm breathing throughout the posture to ensure you remain relaxed and avoid strain.

Final thoughts

Yoganidrasana is a profound asana that offers many benefits for the body, mind, and spirit. By adding it to your daily routine with proper preparation and care, you can improve your flexibility, reduce stress, and deepen your meditative practice. Always listen to your body and practice mindfully to fully enjoy the benefits of this transformative pose.

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