Supine Yoga Pose
Yogic Sleep Pose
Yoga Nidrasana
Yoga Nidrasana (Yogic Sleep Pose) is a deep forward bend at the advanced level. In practice, the stretching in Yoga Nidrasana causes the muscles to contract and relax, and advanced practitioners value the stillness achieved through ujjayi breathing. This asana develops physical strength and flexibility in the hips, lower back, spine, and inner thighs, and stimulates the svadhisthana chakra, which governs creativity.
DifficultyAdvanced
CategorySupine Yoga Pose
ChakraSvadhisthana (Sacral) Chakra
AdvancedHow to do it
Steps to Perform Yogic Sleep Pose
- 1Come into Anandabalasana (Happy Baby Pose) and breathe in deeply.
- 2Keep the knees close to the chest while holding the hands to the feet.
- 3Cross one ankle over the other to create space at the knees.
- 4Position both ankles toward the head; use the hands to guide the left knee behind the left shoulder and the right knee behind the right shoulder.
- 5Push the feet from the top of your head toward the floor.
- 6Position the heels so that your head supports them.
- 7Bring both hands to the lower back and clasp them together.
- 8Look upward and hold the position for as long as is comfortable.
Why practise it
Benefits
- Improves blood circulation and stimulates the central nervous system.
- Stretches the chest, lungs, shoulders, throat, and upper and lower back.
- Stimulates the abdominal organs and improves digestion.
- Strengthens and stretches the spine and neck ligaments.
- Tones the adrenal glands, pancreas, kidneys, and lungs.
- Provides relief from menopause and menstrual cramping.
For beginners
Tips
- Yoga Nidrasana requires 2–3 months of preparatory flexibility work before attempting.
- Can be practised with pillow or wall support for assistance.
- Initially, practise with one leg only.
- Preparatory poses include Naukasana, Sethu Bandhasana (Bridge Pose), Halasana (Plough Pose), and Sarvangasana.
Watch Out For
- Avoid if experiencing severe back pain.
- Not recommended for lumbar disc herniation patients.
- Do not practise with high blood pressure or asthma.
Go further
Variations
- As an advanced asana, specific variations are limited — progress slowly with props.
- Follow up with Chakrasana (Wheel Pose), Halasana (Plough Pose), Yoga Mudrasana, or a spinal twist.
Begin where you are.
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