What is Yoganidrasana?
Yoganidrasana pronounced yo-ga-nid-rah-sa-na translates as “Yogic Sleep Pose.” The Sanskrit “yoga nidra” means yogic sleep, and the pose is named because the practitioner appears to be sleeping despite the body being in an extreme position. The pose involves lying on the back, hooking both legs behind the head (one at a time), crossing them at the ankles, and resting the hands either on the floor or in prayer position over the chest.
Yoganidrasana is a hallmark advanced posture from classical hatha and ashtanga traditions, often featured in advanced demonstrations and intermediate-to-advanced sequences. The pose requires the entire body to fold into a deeply compressed shape, hips externally rotated, spine flexed, shoulders open enough for the legs to clear them.
This is not a yoga “goal pose” for most practitioners. The vast majority of adult bodies cannot safely access yoganidrasana, even after years of dedicated practice. That’s not a failure, it’s the reality of the human spine and hips.
Yoganidrasana Benefits
Physical Benefits
Extreme Hip and Spine Mobility
The pose requires (and develops) some of the deepest hip and spine mobility available in any asana.
Stretches the Entire Posterior Chain
Hamstrings, glutes, back, and shoulders all stretch deeply in the full pose.
Stimulates the Abdominal Organs
The compression of the abdomen by the legs gives the digestive organs a deep massage.
Builds Body Awareness
Approaching the pose builds extreme awareness of joint capacity and respiratory tolerance.
Mental and Emotional Benefits
Cultivates Profound Inward Focus
Once accessed, the contained shape produces a meditative depth.
Builds Mental Discipline
Working toward yoganidrasana requires years of patient practice; the journey itself is the discipline.
How to Do Yoganidrasana Step-by-Step Instructions
Key Principles
Do not attempt this pose without qualified, in-person instruction and years of preparation. The information below describes the pose for understanding; it is not an instructional guide for practice.
Step 1: Preparation Years of Foundation
Master the major hip openers (full lotus, baddha konasana, eka pada rajakapotasana) and seated forward folds first.
Step 2: Starting Position
Lie on the back.
Step 3: Bring One Leg Behind the Head
With the other leg extended, slowly bend one knee and guide it behind the head. The hamstring must accommodate the deep external hip rotation.
Step 4: Bring the Second Leg Behind the Head
With one leg already behind the head, carefully bring the second leg up and behind the head as well, crossing the ankles or feet at the back of the neck.
Step 5: Final Position and Hold
The legs are crossed behind the head. Hands rest on the chest in prayer position. Hold for 5–10 breaths only even at advanced level.
Step 6: How to Come Out of Yoganidrasana
Slowly release one leg first, then the other. Lie flat for several breaths to release the hips and spine. Take a child’s pose for further recovery.
Breathing in Yoganidrasana
Slow, controlled. The position compresses the abdomen significantly, making deep breathing harder. If you cannot breathe, exit immediately.
Preparatory Poses Before Yoganidrasana
Eka Pada Rajakapotasana (Pigeon Pose) Deep hip opener foundation.
Padmasana (Lotus) Trains the deep external hip rotation.
Halasana (Plough Pose) Prepares the spine for inverted compression.
Paschimottanasana (Seated Forward Fold) Hamstring length.
For deep hip preparation, see our hip opening yoga poses guide.
Variations of Yoganidrasana
Variation 1: Eka Pada Sirsasana (One Leg Behind Head)
A precursor where only one leg is brought behind the head, the other extended forward. Already advanced, but more accessible than full yoganidrasana.
Variation 2: Dwi Pada Sirsasana (Two Legs Behind Head, Seated)
Both legs behind the head while seated rather than lying down. The seated version of the same shape.
Variation 3: Full Yoganidrasana (Most Advanced)
The complete pose both legs behind the head while lying supine. Years of preparation required.
Common Mistakes to Avoid in Yoganidrasana
Mistake 1: Attempting without years of preparation. Correction: Master eka pada sirsasana first, and only after years of foundational hip work.
Mistake 2: Forcing the legs behind the head. Causes hip and lower-back injury. Correction: If the leg can’t reach without force, you’re not ready.
Mistake 3: Compressing the spine in flexion. Spinal injury risk is real. Correction: Keep the spine as long as possible; don’t crunch.
Mistake 4: Holding the breath. Correction: If you can’t breathe normally, exit immediately.
Mistake 5: Practising without instruction. Correction: This is among the highest-risk asanas to attempt alone. Always under qualified, in-person guidance.
Who Should Practice Yoganidrasana?
Highly Advanced Yoga Practitioners
Years of consistent practice required. All major hip openers and forward folds must be deeply established.
Practitioners Working Under a Qualified Senior Teacher
This pose belongs to advanced study, not self-practice.
Is Yoganidrasana Good for Beginners?
Absolutely not. Beginners and even most intermediate practitioners should not approach this pose. Start with our yoga for beginners guide and build over years of foundational practice.
Related Articles on Yoganidrasana
- Hip opening yoga poses
- Padmasana (Lotus pose)
- Halasana (Plough pose)
- Daily live online yoga classes
- Best online yoga classes for 2026
Frequently Asked Questions about Yoganidrasana
What is Yoganidrasana?
Yogic sleep poses an advanced asana where both legs are placed behind the head while lying supine, creating a deeply compressed body shape.
Is Yoganidrasana Good for Beginners?
No. This is among the most advanced poses in yoga. Beginners and most intermediate practitioners should not attempt it.
What Are the Yoganidrasana Benefits?
Extreme hip and spine mobility, deep posterior-chain stretch, abdominal stimulation, and meditative depth. The benefits compound over years of preparatory work.
How Long Does it Take to Learn Yoganidrasana?
Years. Most practitioners need 5+ years of dedicated work before safely approaching the pose, if at all.
Can I Practise Yoganidrasana at Home?
Not safely. The pose requires qualified in-person instruction and spotting. Self-practice risks spinal and hip injury.