Yoga Sleep Pose

Yoga Nidrāsana

Read what the gnome says

Yoga Sleep Pose! Lie on your back, take the legs behind the shoulders and head, and cross the ankles behind the neck, arms wrapped behind. Warm up the hips first. Never force. Breathe slowly. Sleeping, curled-up gnome.

Works on Hamstrings · Hip rotators · Glutes

How to do it

1. Lie on the back and draw both knees to the chest.
2. Bring one foot behind the shoulder, then the other, ankles crossed behind the head.
3. Keep the neck relaxed and breathe slowly; release the legs one at a time.

Common mistakes

• Don’t force the legs behind the head.
• Don’t strain the neck.
• Don’t attempt it with cold hips.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Hips

• Both Feet Behind the HeadAdvanced
• Bulb PoseAdvanced
• Center SplitsAdvanced
• One Foot Behind the HeadAdvanced
• Reclined Foot Behind the HeadAdvanced
• Reclining SplitsAdvanced