Yoganidrasana for Spine Stretching
What is Yoganidrasana?
Nidra means sleep in Sanskrit. Therefore, Yoganidrasana can be literally translated as Yogic Sleep Pose.
The Yoganidrasana is one of the best deep forward bending yoga postures, in which the limbs are wrapped closely around the torso, hugging it closely. The back rests on the ground forming a couch, the legs which are wrapped around the back of the neck form a pillow while you clasp your hands behind your back. This pose helps to warm up the body. That is why Yogis who live in high altitudes, perform it to keep warm.
It also relaxing and encourages a feeling of inner calm and stillness. This encourages pratyahara, which is an essential limb of Patanjali’s eight-limbed Yoga Sutra. Pratyahara is the stage which helps one to concentrate and prepare for meditation.
Step by Step technique: The various steps of this asana may seem complicated. You must only do it under the guidance of a teacher.
Benefits: This posture has many benefits.
Contra-indications: Since it is a deep stretch, always consult a yoga teacher before attempting it.
Nidra means sleep in Sanskrit. Therefore, Yoganidrasana can be literally translated as Yogic Sleep Pose.
The Yoganidrasana is one of the best deep forward bending yoga postures, in which the limbs are wrapped closely around the torso, hugging it closely. The back rests on the ground forming a couch, the legs which are wrapped around the back of the neck form a pillow while you clasp your hands behind your back. This pose helps to warm up the body. That is why Yogis who live in high altitudes, perform it to keep warm.
It also relaxing and encourages a feeling of inner calm and stillness. This encourages pratyahara, which is an essential limb of Patanjali’s eight-limbed Yoga Sutra. Pratyahara is the stage which helps one to concentrate and prepare for meditation.
Step by Step technique: The various steps of this asana may seem complicated. You must only do it under the guidance of a teacher.
- First lie flat on your back on the floor.
- Bring both your legs over your head, bending them at the knees.
- Hold your left foot with both hands, lift your head, and then gently place this leg behind the neck. Gradually ease the leg down toward the back of the right shoulder.
- Now, hold your right foot with both hands. Gently pull it behind the neck and over the left foot. Keep the toes pointed.
- Pull both the feet away in opposite directions, to allow them to form a pillow for your head. Lift up your shoulders, stretch your arms behind your back and lock the fingers together.
- While your head rests on your feet, lift up your chest. Breathe slowly and calmly 20 or 30 times, or as long as you are feeling comfortable.
- To release the pose, exhale and loosen the grip of your hands and legs. Straighten out your limbs and relax for a few seconds.
- Repeat the pose, using the opposite limbs this time.
- Now get into Savasana (Corpse Pose). If at this stage you cover yourself with a blanket, it will help to retain heat and energy. Place an eye bag over your eyes. All this will induce a deep state of relaxation.
Benefits: This posture has many benefits.
- It is a very deep stretch and tones, stretches and strengthens the muscles of the spine, neck and shoulders. All the ligaments and smaller muscles are also stretched.
- The muscles of the abdomen and chest are also expanded and contracted to their maximum in this posture. This helps to massage and tone them, thus improving their function. The intestines, liver, kidneys, spleen, gall bladder, urinary bladder and prostate are stimulated and lubricated. This in turn increases the energy and vitality of the system.
- This posture rests and relaxes the nerves and improves concentration and energy levels in the body and mind.
Contra-indications: Since it is a deep stretch, always consult a yoga teacher before attempting it.