Advanced SittingIntermediate
Sleeping Yogi
Yoganidrasana
Sleeping Yogi (Yoganidrāsana) reclines the torso while both legs weave behind the head, inviting deep surrender and introspection.
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How to Perform
- 1
Lie on your back, bend the knees to the chest, and clasp the outer feet.
- 2
Thread the right leg behind the right shoulder, then the left leg behind the left shoulder, placing ankles behind the head with feet flexed.
- 3
Exhale, interlace the fingers at the low back or clasp opposite elbows to draw the legs snug while the spine rounds.
- 4
Soften the jaw, lengthen the back of the neck, and breathe steadily as thighs hug the ears.
- 5
After 5 calm breaths, release the arms, unhook the legs with support, and rest supine before switching entry sides.
Benefits
- Provides intense posterior stretch while nourishing the spine and nervous system.
- Massages abdominal organs and supports digestion through compact compression.
- Encourages pratyahara by quieting the senses and mind.
Alignment Cues
- Back of the skull stays grounded with chin slightly tucked
- Shoulders relax away from ears despite the bind
- Ankles stay active and stacked behind the head
- Breath remains rhythmic and quiet
Common Mistakes
No common mistakes listed.
Contraindications
- • Pregnancy
- • Severe lumbar or cervical disc conditions
Recommended Props
BolsterStrapBlanket
Tags
AdvancedAdvanced SittingHipsLeg Behind HeadLegsSpineasana