YOGANIDRASANA

Description

YOGANIDRASANA Asana group: sitting poses Translation of the name from Sanskrit: • yoga — union; • nidra — sleep. 1. Setup Starting position: lie on the back. Bend both knees and bring them toward the chest. Take the feet behind the head, crossing the shins. Bring the arms through the legs and clasp the hands behind the back. Relax the body. Breathe slowly and evenly. Hold for a comfortable time, then carefully release the legs and lower them down. 2. Simplified and advanced variations Simplified variations: • place one foot behind the head, the other bent to the chest; • hold the feet with the hands. Advanced variations: • take both feet behind the head and cross the ankles. 3. Injury prevention Do not force the feet behind the head; the neck and the lower back must stay comfortable. Release the pose slowly. Skip the pose if there is a hernia or a neck injury.

Effects

• flexibility
• stress_relief