Sleep is a critical part of life. It’s when cells and muscles repair, and the body is renewed with strength and energy.

Good quality sleep is the backbone of a happy, healthy life. However, many people don’t get enough sleep in today’s busy world.

Stress is a major cause of sleep deprivation, with around 43% of people aged 13 - 64 reporting that stress keeps them up at least once every month. Yoga is one way to beat stress and improve your sleep quality.

Many yoga poses, like the yoga sleep pose, are well known to reduce stress and anxiety. Here’s everything you need to know about the sleeping yogi pose, including what it is, its benefits, how to do it, and how to adjust the pose to suit your body.

What is the Yogic Sleep Pose?

The yogic sleep pose is thought to be performed by sleeping yogis. It offers a full body stretch, with the legs placed behind the back and the trunk of the body resting between the thighs.

The sleeping yogi pose is commonly used in ashtanga yoga and is known to increase flexibility and strengthen body parts such as the hips, lower back, spine, and inner thighs.

Combining the yogic sleep pose with meditation is recommended to improve sleep quality. Many will find this challenging as a beginner, but with so many benefits, it’s a yoga position worth working on.

What is the Sleeping Pose Called in Yoga?

The sleeping yogi pose is otherwise known as yoga Nidrasana. Yoga Nidrasana is derived from the Sanskrit word yoga, which means unite. Nidra translates to ‘sleep’ and asana to ‘pose.’

This advanced yoga move is sometimes called the Yoga Nidra, Yoga Nidra Pose, Leg Behind Head Pose, the Yogic Sleep Pose, or the Sleeping Yogi Pose.

What Are the Benefits of the Sleeping Yogi Pose?

Alongside flexibility and strength, the yogic sleep pose has several other benefits for the body and mind. These include:

Boosts Circulation

The sleeping yogi yoga pose is thought to boost circulation. This is because it puts pressure on the adrenal glands, boosting their activity and circulation.

This, in turn, improves the body’s oxygen supply, which enhances detoxification.

Promotes Digestion

While in this position, you put extra pressure on the abdomen, promoting digestion. This can help relieve minor stomach ailments such as constipation.

Aids Weight Management

Because the yoga Nidra pose improves sleep quality and aids in reducing stress, this has a positive effect on weight loss. Removing the need to eat stress and increasing mindfulness will benefit your weight loss journey.

Increases Flexibility

The hamstrings, calves, back, and inner thighs all strengthen during the sleeping yogi yoga pose, and your muscles will become more flexible with regular practice.

Helps Alleviate Insomnia

The yoga Nidra pose promotes deep sleep and can help alleviate symptoms for insomnia sufferers. This is because when stress is reduced and the body stronger and more flexible, you’ll tend to fall asleep faster and for longer.

Reduces Stress and Anxiety

Regular yoga practice and the yoga Nidrasana pose, in particular, help to reduce stress and anxiety. Yoga encourages physical and mental relaxation, reducing stress in the mind and body.

Warm Up the Body With Preparatory Poses

Before attempting the yoga Nidrasana pose, it’s important to warm up the body. Loosening up the body will make the yogic sleep pose a lot easier to achieve for beginners.

Here are a few basic yoga poses to get warmed up with:

• Sun Salutations
• Downward Dog
• Child’s pose
• Plow Pose
• Supine Spinal Twist
• Bound Angle Pose

How to Do the Sleeping Yogi Pose

Once your body is warm, you’re ready to move on to the yogic sleep pose. Read through the steps below first to ensure you understand the process.

This is an advanced yoga pose that will become easier with practice. Follow these steps:

• Begin by getting into the corpse pose (Shavasana). Hands should lay relaxed by the hips and feet 1 -2 feet apart
• To help you relax, you can play soothing music in the background
• Focus on slow breathing while bending both knees and bringing your feet near your hips
• Next, grab your feet with both of your hands and pull them back toward your chest
• Now, lift your head, chest, and shoulders from the floor and place your left leg behind the shoulder. Your left calf should be touching your left shoulder blade
• Next, bring the right ankle towards your chest by twisting the knee. Take the right leg behind the right side of the body so the right calf touches the right shoulder blade
• After that, interlock your ankles together behind the head and rest your head on your feet
• Rest your armpits on the inner thighs of both legs and bring your hands into a prayer position
• Remain in this pose for 30 - 60 seconds or for as long as you feel comfortable
• Finally, slowly release from this pose by removing the hands, letting the legs fall back to the floor, pushing the shoulders and elbows down, and returning to the corpse pose
• Breathe deeply for a few seconds and repeat the steps above

Tips to Get the Most from the Sleeping Yogi Pose

If you’re new to yoga, the sleeping yogi pose can take some time to master. Here are a few tips to help you get the most out of your practice:

Build Flexibility First

Before performing this pose, it’s vital to build flexibility. Less flexible beginners may experience muscle cramps, which can be extremely painful.

Always Perform Preparatory Poses

Aim to warm up the entire body before attempting the yoga Nidrasana pose. Preparatory poses get the body ready for more advanced poses.

Use Props Where Needed

Beginners may find it hard to keep their heads up during this pose and may even experience neck strain. Using props like pillows or blankets is okay until your body becomes more accustomed.

A yoga strap may be beneficial if you struggle to keep your legs in position.

Precautions to Be Aware of During Sleeping Yogi Pose

Keep in mind the precautions below while performing the yogic sleep pose.

Take Slow Breaths

Slow breathing is the key to success. Avoid deep breathing, as this can create more stress in the body.

Avoid this Pose if You Have an Injury

If you have a knee injury or an injury to the back or neck, it’s best to avoid this pose. Also, consult your doctor before starting if you recently had surgery.

Avoid this Pose if Your Muscles Are Rigid

If your hamstrings, back, and lower back muscles are rigid, it’s best to avoid this pose. Forcing your body into this pose can be harmful if you don’t have the flexibility.

Avoid this Pose if You Have High Blood Pressure

This yoga move is unsuitable for those with high blood pressure as it further increases blood circulation.

Pregnant Women Should Avoid this Pose

Do not attempt this pose if you’re pregnant. It may harm your unborn baby and make you extremely uncomfortable with a large bump.

Variations of the Yogic Sleep Pose

If you don’t feel quite ready for the full yoga Nidrasana, there are a few variations to try out that might suit you better.

These are the One Leg Behind Head Pose and the Two Legs Behind Head Pose. Follow these steps:

One Leg Behind Head Pose (Ek Pada Sirasana)

This pose requires you to put your leg behind your head while seated. Hands are in a prayer position (Namaste Mudra) in front of the chest.

• In a seated position, stretch both legs out in front of you
• Bend your left knee and let it drop out to the side
• To attain flexibility, gently rock the left foot and knee up and down off the floor
• Next, grab the sole of the left foot and pull the knee into the chest
• Hug your shin bone and lean the upper body forward
• Gently place the left leg behind the neck, so the calf rests on your shoulders
• Keep your right leg straight and join your hands in a prayer position
• Stay in this position for a few seconds or as long as it feels comfortable. Release the leg and repeat on the right side

Two Legs Behind Head Pose (Dwi Pada Sirisana)

This pose requires both legs to be placed behind the head while the hands are on the floor or in prayer.

• In a seated position on the floor, stretch out your legs, so the lower calves are elongated
• Keep your back straight and hands resting by the hips
• Bend the left knee and let it drop out to the side
• Grab the sole of your left foot and bring it close up to the chest
• After that, tuck the left ankle behind the head
• Next, bend your right knee and bring the right foot in close to the chest
• Keep your left hand on the floor for balance, lean forward slightly and tuck the right ankle behind the neck
• Beginners and intermediate yogis can keep their hands on the floor next to the hips for balance. Advanced-level yogis can place their hands into Namaste Mudra in front of the chest
• Maintain this pose for a few seconds and then unlock each leg one by one

Conclusion

Now you know how to perform the yogic sleep pose and the many benefits you can get from this practice. It’s thought that the ancient yogis slept in this manner, and the pose is now used today to stimulate a deep sense of relaxation.

Try adding this pose to your nightly routine if you struggle to get a good sleep or stay asleep long enough. Partner your yoga practice with soothing tunes from the BetterSleep app, and your body and mind will thank you.