Yoganidrasana is different from Yoganidra (Savasana). The word ‘Nidra’ means ‘sleep’ in Sanskrit and Telugu (my mother tongue) as well.


This pose is a advanced level done by the practitioners to induce sleep and relax our body. The posture looks like our whole body is put into a knot. There are so many benefits if this pose is done properly. It stabilises our nervous system and improves blood circulation in our whole body. As our abdomen muscles are pressed during this practice, all the stomach organs like adrenal glands, pancreas and kidney functions are regulated and improved.



By practicing this pose, there is lengthening of these muscles:



Gluteus Maximus

Quadratus Lumborum

Erector Spinae

Arm muscles


There is a good stretch in lumber extensors which results in relaxation of our back muscles at the end of all the yoga asana practice.




This pose benefits physically head to toe relaxing our bigger muscles in the body and at the same time activating our internal organs because of compression.




We all want to sleep deep with no mental stress. All that a Yogi needs is a 4 or 5 hours sleep by regular yoga asana practice and intake of Sattvic diet. Let us take baby steps in the process of becoming a Yogi.

Insomnia No More

Through the last six weeks, aside from improving on my asana practice, increasing my stamina and flexibility, I have seen the hundreds of ways through which everything is linked, through this, I have stumbled upon my cure to insomnia.
Its come to me in bits an pieces throughout the course and ranges from mantra usage, pranayamas, knowledge gained from anatomy classes as well as asanas and their sequencing.
I will briefly describe each method which I have adopted from the last 6 weeks and been putting into practice. (In the order that I do them)
1)From Mantras: Chanting of the Shanthi Mantra when ready for bed. This causes the energy to contract back to the source within, thus pulling back into yourself.
2)From Pranayamas: Either Chandraloma or IN:Ret:EX to the ratio of 1:1:1 to the count of 20.
3)Asanas: Initially, I had my own haphazard pick of asanas which I would do prior to sleeping, these would include, Halasana, Uttanasana, Ardha Matsyendrasana, Viparita Karani and Supta Baddha Konasana. Until I realized… We have a perfectly arranged sequence right in front of us!! Which has been in practice for almost a century!( And thats only since it was passed down to Pattabhi Jois!) The finishing sequence. (As Utpluthih uses kappalabhati, and I find that too energizing, I personally stop at Padmasana and move straight into Savasana)
4)From the active meditation sequence: Lying on your back, with your eyes wide open. Rotation your as far out as possible, in a clockwise direction (50x) followed by anticlockwise (50x)
5)Yoga Nidra : The breathing and auto suggestions to self to induce a relaxed and restful state conducive to sleep.
From lessons on the Nervous System: Links become obvious from above mentioned methods to its affects on the parasympathetic response/state.
Mayuri Punjabi