yoga poses

How to do Yoga Nidrasana & its Benefits

The objective of this asana is to deeply stretch your lower back and hamstrings.

Yoga Nidrasana

“Yoga takes you into the present moment. The only place where life exists.”

What is your most preferred and performed asana in the yoga session? There are many, isn’t it? Today, we are talking about such a popular yoga posture which is practised by both genders and all age groups. Now, you must be thinking why people practice this pose and what’s the name of this pose? It’s called Yoga Nidrasana or Yogic Sleep Pose.

Yoga-Union/Unity | Nidra-Sleep | Asana-Pose/Posture

This asana is pronounced as Yoga-Nidraasana, Sanskrit- योगनिद्रासन. In this pose, you come to the sleeping position and place both the legs behind your head. The objective of this asana is to deeply stretch your lower back and hamstrings. It requires extreme flexibility in the hips and back of your legs. Interesting, isn’t it?

Level of Asana: Intermediate Series, Ashtanga

Stretches: Legs, hips and spinal muscles

Target areas: Feet, legs, hips, waists, stomach, chest, neck, and hand

Benefits of Yoga Nidrasana

  1. Improves blood circulation of your body and stimulates the central nervous system
  2. Stretches chest, lungs, shoulders, throat, upper and lower back
  3. Stimulates abdominal organs and improves digestion
  4. Strengthens and stretches the bones of the spine
  5. Stretches ligaments in the neck region
  6. Improves spinal flexibility and shape the belly
  7. Creates a better posture and reduces mental stress
  8. Tones adrenal glands, pancreas, kidney and lungs
  9. Provides relief from menopause and menstrual cramping


If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners suffering from leg, hips, back or waist injury shouldn’t practice this pose. Pregnant women and women having periods should avoid practising this pose. It’s always advisable to practice this pose under the guidance of an expert yoga teacher or ask for your partners help.

Steps to do a perfect Yoga NidrasanaHow to do Yoga Nidrasana.png

  1. Lie on your back in Supine position. Inhale and bring up your left leg.
  2. Hold your left foot with both hands and slowly move the foot behind your head while exhalation.
  3. Now, inhale and bring up the right leg and slowly place it behind the left ankle. Ensure that you are rolling back, and your right leg is behind your head.
  4. Cross the feet one above the other and hold the feet in the middle of toes.
  5. Now, move your shoulders out through legs. Inhale and lengthen your body. While you exhale, reach both your hands behind the back and hold the hands.
  6. Keep breathing gently and stay in this pose for as long as you feel comfortable.
  7. To release from the position, gently move your right leg out and then the left leg.
  8. Now, relax in Savasana or Corpse Pose. Repeat this pose for 2 to 3 times.

Variations and Modifications

Beginners might find it difficult to practise during the initial days. They can take help of their partners or an expert yoga teacher to adjust and practise correctly. Place a rolled blanket beneath your body especially the head to support and avoid injury. To deepen the pose, roll your body while holding both hands behind the back.

Practice Supine Spinal Twist Pose to counteract and rejuvenate your body after practising Yoga Nidrasana.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

Ensure to warm up your body mainly the hamstrings, core and hips. When you lift your leg behind your head, ensure that you are doing it carefully and gently, since it may cause injuries to muscles if done incorrectly. Don’t force your body at any stage during the pose. Take your own time. With regular practice, you will gain enough strength and flexibility to master this pose.

Preparatory Poses

Setu Bandhasana



Follow Up Poses

Supine Spinal Twist Pose

Baddha Konasana


Now, you know all the benefits and how to sleep with a yogic posture, then why to wait? Enjoy your Yoga practice and have an awesome day! Practice within your own limits and ability. If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

“The body is your temple. Keep it pure and clean for the soul to reside in”-

B.K.S Iyengar

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