Sleeping Yogi/Yoga Sleep (Yoganidrasana)
Pose Overview
| Common Name | Yoga Sleep Pose |
| Traditional Sanskrit Name | Yoganidrasana |
| Sanskrit Name Pronunciation | soop-tah bad-dah cone-AHS-ah-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Sleeping Yogi Pose, also known as Yoga Sleep Pose (Yoganidrasana in Sanskrit), is a yoga pose that is said to be beneficial for promoting deep relaxation, stress relief and a sense of inner peace. The name of the pose comes from the fact that it resembles the sleeping position of a yogi, with one leg folded up to the chest while the other leg extends out. This pose is said to be helpful for calming the mind, reducing stress and tension and promoting deep relaxation. It is also said to be beneficial for promoting better sleep and reducing fatigue. In traditional yoga practice, this pose is said to be associated with the element of earth, and is said to improve grounding and balance in the body. It is also said to be beneficial for reducing the symptoms of anxiety and depression by releasing tension in the body and promoting a sense of inner peace.
Benefits of Yoga Sleep Pose
Stretches the inner thighs, groins and hips, calms the mind and helps relieve stress and mild depression, eases the symptoms of menopause, helps relieve the symptoms of menstrual discomfort when done with head supported on a bolster.
How to Enter Yoga Sleep Pose
Lie down on your back with your knees bent and the soles of your feet together. Allow your knees to fall out to the sides, creating a comfortable stretch in the inner thighs. Bring the soles of your feet together and allow your knees to fall out to the sides. Bring your heels as close to your pelvis as is comfortable. Hold your ankles with your hands and gently press your thighs down toward the floor. Relax your whole body and breathe deeply.
How to Exit Yoga Sleep Pose
Slowly release your ankles and allow your legs to come back to the starting position. Roll to one side and come up to a seated position.
Common Yoga Sleep Pose Modifications & Variations
If you have difficulty holding your ankles, use a strap to help keep your feet together. For a more restful variation, you can place a bolster or rolled-up blanket under your knees for support. To make the pose more challenging, you can press your thighs down and lift your head and shoulders off the floor.
Common Mistakes with Yoga Sleep Pose
Not keeping the feet together Rounding the back Tensing the shoulders
Safety Guidance
This pose should be avoided during pregnancy, or if you have a knee or lower back injury. If you have a knee injury, place a folded blanket or cushion under the knee to take pressure off the joint.
