Yogic Sleep Pose anatomy

Yogic Sleep Pose · Yoga Nidrasana · Tư thế giấc ngủ yoga

Yogic Sleep Pose mainly works subscapularis; it stretches hamstrings, gluteus maximus, piriformis, deep hip rotators; transversus abdominis stabilize.

Opening the 3D model…

Lie on your back and draw both knees toward the chest. Slide the right shoulder under the right knee, lift the right foot and take it behind the head, then do the same with the left leg and cross the ankles behind the neck. Wrap the arms around the outside of the thighs and behind the back and clasp the hands under the lower back, near the sacrum; the back rounds and the head rests on the crossed ankles like a pillow. Unlike the yoga nidra relaxation practice, done lying still in Corpse Pose, this is a very deep forward fold on the back. The hips flex, open and turn out fully; the buttocks, hamstrings, inner thighs and back muscles stretch strongly and the shoulders turn inward. Don't use the neck to resist the weight of the legs; breathe slowly and come out one leg at a time, guiding it with the hands. In the 3D model the legs fold over the shoulders with the knees beside them and the crossed ankles under the back of the head, not fully behind the neck; the arms wrap around the outside of the thighs and the hands clasp under the lower back.

Muscles in this pose

Working (contracting): Subscapularis

Stretching: Hamstrings, Gluteus maximus, Piriformis, Deep hip rotators, Adductors, Erector spinae, Multifidus, Quadratus lumborum, Splenius capitis, Infraspinatus, Teres minor

Stabilizing: Transversus abdominis

Why these muscles work or stretch

• Subscapularis · Working (contracting): Turns the shoulders in so the arms wrap behind the back
• Hamstrings · Stretching: The main stretch, at the backs of both legs
• Gluteus maximus · Stretching: The hips flex and turn out fully
• Adductors · Stretching: The inner thighs stretch as the legs open wide behind the shoulders
• Erector spinae · Stretching: Lengthens deeply as the back curls
• Splenius capitis · Stretching: The back of the neck stretches as the head bends under the legs
• Infraspinatus · Stretching: The external rotators stretch as the shoulders turn in

Practice cues

• Take one leg behind the head at a time, sliding the shoulder deep under the knee first
• Cross the ankles behind the neck and let the head rest on them; keep the neck soft
• Wrap the arms around the thighs and clasp under the back; breathe slowly into the back

Benefits

• Develops very deep flexibility in the hips, buttocks and hamstrings
• Deeply stretches the back muscles
• Its curled shape helps turn attention to slow breathing

Cautions / contraindications

• Avoid with a hip, knee, shoulder or neck injury or pain
• Avoid with a disc herniation or low back pain; avoid during pregnancy
• Very advanced pose: practice only with a teacher, after a long preparation of the hips and back

Easier variations

• Practice Happy Baby: lie on your back and hold the inner edges of the feet
• Take only one leg behind the head, the other leg straight on the floor

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Sleeping Tortoise Pose Supta Kurmasana
• Happy Baby Pose Ananda Balasana
• Forward Easy Pose (Cross-Legged Forward Bend) Adho Mukha Sukhasana
• Knees-to-Chest Pose Apanasana
• Caterpillar Pose Paschimottanasana (Yin)
• Wind-Relieving Pose Pavanamuktasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)