Hermitʼs Pose (Yoganidrasana)- Definition steps benefits with precautions

Hermitʼs Pose, also known as Yoganidrasana, is an advanced yoga asana that is known for its deep backbend and intense hip opening. This pose requires flexibility and strength, making it a challenging but rewarding posture to master. Yoganidrasana is a Sanskrit term, where yoga means “union” and nidra means “sleep.” This name reflects the deep meditative and relaxing state that can be achieved with regular practice of this asana.

Sanskrit Slok:
“योगअदारादिकं कूर्यात्योगनिद्रासनं स्मृतं।
वक्रोत्थं स्पर्शयोस्तस्मात्क्रमेण निर्विशेषणं॥”

This slok emphasizes the importance of practicing Yoganidrasana for its ability to induce deep relaxation and union of the mind, body, and spirit.

Steps to do:

1. Begin by sitting on the floor with your legs extended in front of you.
2. Bend your right knee and place your right foot flat on the floor, close to your sitting bone.
3. Slowly lean back onto your hands and lower your elbows to the floor behind you.
4. Slide your left foot in towards your body, and then lift your hips off the floor, coming into a backbend.
5. Reach your left hand back and grab hold of your left foot, bringing it towards your head.
6. Once you have a good grip on your left foot, extend your right leg straight out in front of you.
7. Hold the posture for a few breaths, then release and repeat on the other side.


1. Yoganidrasana helps to improve flexibility in the spine, hips, and shoulders.
2. This pose strengthens the back muscles and opens the chest, improving posture and breathing.
3. Regular practice of Yoganidrasana can help to relieve stress and anxiety, promoting a sense of calm and relaxation.
4. It stimulates the abdominal organs, aiding in digestion and detoxification of the body.
5. Yoganidrasana is also known to be beneficial for relieving sciatic pain, as it stretches and releases tension in the lower back and hips.


1. Yoganidrasana should be avoided if you have a recent or chronic injury to the spine, hips, or shoulders.
2. It is important to warm up the body thoroughly before attempting this pose, as it requires a high level of flexibility and strength.
3. Always listen to your body and never force yourself into a deeper variation of the pose if it causes pain or discomfort.
4. Consult with a qualified yoga instructor if you are new to this posture, as they can provide guidance and modifications to ensure safe practice.

In conclusion, Yoganidrasana is a challenging yet rewarding yoga pose that offers a wide range of benefits for the mind, body, and spirit. With regular practice and mindful awareness, this asana can help to cultivate strength, flexibility, and a deep sense of relaxation. It is important to approach this posture with caution and respect for your body’s limitations, and to seek guidance from a knowledgeable yoga instructor if necessary. Incorporating Yoganidrasana into your yoga practice can lead to a greater sense of balance and harmony in all aspects of your life.