Yoga : Yoganidrasana & Pasini Mudra- how to perform

 


Yoganidrasana (Yogic Sleep Pose) and Pasini Mudra (Noose Gesture) are deep forward-bending postures that promote flexibility, relaxation, and introspection. Yoganidrasana is an advanced asana where the body is folded into a compact position, resembling a sleeping yogi. Pasini Mudra is a hand gesture associated with deep surrender and control over prana (life energy).

These practices are beneficial for deep relaxation, spinal flexibility, and calming the nervous system.

How to Perform Yoganidrasana

  1. Lie on Your Back: Start by lying flat on the floor in a relaxed position.
  2. Draw Knees to Chest: Bend your knees and bring them toward your shoulders.
  3. Thread Your Arms Under the Knees: Slip your arms under the knees, bringing your hands near your lower back.
  4. Bring Feet Behind the Head: Slowly try to place your feet behind your head, keeping your spine flexible.
  5. Hold the Pose: Maintain deep breathing and stay in this position for 20–30 seconds.
  6. Release Gently: Slowly straighten the legs and relax in Savasana (Corpse Pose).

How to Perform Pasini Mudra

  1. Sit Comfortably: Take a seated or lying-down position, keeping your spine straight.
  2. Cross the Wrists: Place your hands near the chest, crossing your wrists.
  3. Interlock the Fingers: Create a loose grip with both hands, resembling a noose.
  4. Hold & Breathe Deeply: Close your eyes, focus on your breath, and maintain this mudra for a few minutes.

Benefits

✅ Yoganidrasana:

  • Increases spinal flexibility and strengthens the back.
  • Enhances digestion and detoxification by compressing the abdomen.
  • Promotes deep relaxation and relieves stress.
  • Stimulates the nervous system for better energy flow.

✅ Pasini Mudra:

  • Helps release emotional tension and mental stress.
  • Encourages deep introspection and surrender.
  • Improves breath control and pranic energy regulation.

Precautions & Contraindications

⚠️ Avoid if You Have:

  • Severe back, hip, or knee injuries.
  • Digestive disorders or hernia.
  • High blood pressure or breathing difficulties.

⚠️ General Tips:

  • Warm up with gentle stretches before attempting Yoganidrasana.
  • Avoid forcing the pose—gradual practice is essential.
  • Consult a yoga expert if practicing for the first time.

Both Yoganidrasana and Pasini Mudra are powerful tools for relaxation and inner awareness, making them valuable additions to any advanced yoga practice.


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