Yoga Nidrasana
anahata chakra

Heart Chakra (Anahata)


Supine Asanas

Yoga Nidrasana

Yogic Sleep Pose


Meaning: nidra = sleep

Table of content

Muscle and Joints:

Spinal Movements:


Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Exhale. Inhaling, bring both legs over the head, bending from the knees. Exhaling, lift the upper torso and the head up slightly; use your hands to pull the right leg toward the head. Inhale. Exhaling, bring your right leg behind the head and place the calf muscle behind the neck (pulling down slightly toward the upper back). Carefully bring the left shoulder to the back of the left knee. Inhale. Exhaling, grab the left foot with both hands, gently bring it behind the neck by the same method. Carefully bring the right shoulder to the back of the right knee. Hook the feet onto each other, and adjust the legs to rest the neck on the calf muscles. Inhale. Exhaling, bring the shoulders farther inside the knees (squeezing shoulders and torso through your legs); raise your hips off the floor; wrap your arms around your lower back; and interlock (or hook) your hands under the lower back. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, adjust to find a stable and comfortable position. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, release the hands, lift the head and carefully release the feet (one at a time, using hands for control). Bring the legs down to the floor, returning to starting position. Inhale, exhale, and relax.


  • Do not jerk or force this pose to avoid injury, especially when bringing or releasing the legs to or from behind the neck.
  • Keep the abdominal muscles tense during this pose to control the legs.
  • Always move into and out of position under control.
  • Do not breathe in completely (can exhale completely) in this pose to avoid discomfort.



If you have high blood pressure or chronic/serious neck, shoulder, low back, or knee problems.

Be careful

If you have abdominal hernia, diarrhea, or spinal, shoulder, back, hip, hamstring, or knee issues; or if you are menstruating.



  • Stretches the neck, shoulders, wrists, back, spine, buttocks, and hamstrings.
  • Improves spinal flexibility.
  • Strengthens abdominal muscles.
  • Stimulates abdominal organs and digestive system.
  • Relieves anxiety and relaxes the mind.
  • Improves concentration, blood circulation, digestion, and constipation.


Helps with anemia and muscle spasms.

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