YOGANIDRASANA
How to do Yoganidrasana?
Lying on the back & bring the knees to the chest.
Now open them and cross the feet over one and other.
Hold the feet in the middle so that you can get a little more leverage.
Roll back a little and draw the feet towards the top of the head.
Try to bring them over the top of the head so that the hook behind the head.
Try to take the shoulders through the legs also if this posture can be done with ease.
Breathing is hard due to the decreased volume in the lungs and restricted diaphragm movement. When the posture is held without force breathing becomes easier.
(Practice it 5-10 times)
Benefits of Yoganidrasana
Stretches the deep muscles in the spine.
Little muscles and ligaments in the neck below the skull are stretched.
Hip flexors are also stretched.
Precautions
Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
Do not over do the exercises if you feel pain in your body.
Start exercises mildly and then increase the repetitions as per your capacity.
People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.
Pregnant women should only practice Yoga under the supervision of an expert otherwise do not practice any exercise by watching videos or website material.