YOH-gah nid-RAH-sah-nah
An extraordinarily advanced supine posture where both feet are brought behind the head, and the body is compressed into a fetal-like position. It induces deep relaxation and introspection, mirroring the state of Yogic Sleep.
From Two Feet Behind the Head, recline onto your back.
Allow your arms to wrap around your legs, or extend them.
Settle into deep relaxation, breathing smoothly.
Requires profound hip external rotation and hamstring flexibility; ensure hips are already extremely open.
Protect the knees and ankles by ensuring no pain or strain as legs come behind the head.
Once feet are behind the head, gently recline the torso onto the mat.
Allow the head to rest comfortably, releasing any neck tension.
The body is deeply compressed, but the breath should remain free and full.
Intensely stretches the hips, glutes, hamstrings, and lower back.
Deeply opens the piriformis and external hip rotators.
Provides profound spinal decompression and abdominal compression.
Induces deep relaxation, calms the nervous system, and relieves stress.
Promotes introspection, mental clarity, and a state of conscious sleep.
Place a thin blanket under the back of the head/neck if there is any discomfort once the feet are in place.
Stand at the student's head. With permission, gently guide the feet further behind the head, while encouraging the hips to release.
Avoid any forceful manipulation, especially of the knees and ankles. Communicate clearly about comfort.
Place hands gently on the student's torso, encouraging it to relax and surrender more fully onto the mat.
Ensure the student's breathing is unrestricted; avoid pressure on the chest or abdomen.
Curl up and sleep.
Embrace the profound introspection and restorative qualities of this deeply compressed posture, inviting a state of conscious yogic sleep.