How To Do The Anantasana And What Are Its Benefits

Written by , BA Shirin Mehdi BA Experience: 3 years

Sanskrit: अनन्तासन; Ananta – Infinite, Asana – Pose; Pronounced As – ah-nahn-TAHS-uh-nuh

This asana ranges anywhere from a beginner to an intermediate level pose. It stretches the legs, and also qualifies as a balancing pose in the reclining position. Ananta literally means infinite, and it is one of Lord Vishnu’s many nicknames. Ananta is also the name of the 1000-headed serpent that Lord Vishnu rests on. This asana is also called Sleeping Vishnu Pose, Eternal One’s Pose, and also the Side-Reclining Leg Lift.

Everything You Need To Know About The Anantasana

  1. What You Should Know Before You Do The Asana
  2. How To Do The Anantasana
  3. Precautions And Contraindications
  4. Beginner’s Tip
  5. Advanced Pose Variation
  6. The Benefits Of The Side-Reclining Leg Lift
  7. The Science Behind The Anantasana
  8. Preparatory Poses
  9. Follow-Up Poses

What You Should Know Before You Do The Asana

This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty.

It is best to practice yoga early in the morning. But, in case you have other chores to run, you can do so in the evening as well. Just remember to leave a good gap between your meals and your practice.

Level: Basic/ Intermediate
Style: Duration: 15 to 30 seconds on each side
Repetition: Once on each side
Stretches: Sides of the torso, Back of the legs
Strengthens: Sides of the torso, Hamstrings

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How To Do The Anantasana

  1. Lie flat on your mat and gently turn to the left. Steady yourself as you take this position by pressing the outer part of your left foot and your heels firmly into the floor.
  1. Raise your right arm over your head. Make sure that your arm is perpendicular to your body.
  1. Use your left arm to support your head as you lift it off the floor and support it on your palms.
  1. Bend your right leg at the knee, and reach for your big toe with the right arm. Grab it using the first two fingers and the thumb.
  1. Stay stable for a few seconds as you prepare to maintain balance.
  1.  Exhale and stretch the right leg towards the ceiling. Stretch as far as you can, ensuring your arm and leg are perfectly straight.
  1. Hold this pose for a few seconds. Then, release. Wait for a few moments. Repeat this pose as you turn to your right side, and do it with your left leg for the same amount of time.

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Precautions And Contraindications

These are some points of caution you must keep in mind before you do this asana.

  1. Avoid practicing this asana if you have pain in your neck or shoulders.
  1. If you have spondylitis, slip disc, or sciatica, you must make sure you practice this asana only under the guidance of an experienced teacher.

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Beginner’s Tip

Although this pose is not a hard one, beginners could use props while doing this asana. You may use a bolster or a wedge against the back to maintain the body balance while practicing this pose.

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Advanced Pose Alteration

To take this pose to the next level, and if you are flexible enough, you can draw your lower knee towards your ear as your strive to hold balance.

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The Benefits Of The Side-Reclining Leg Lift

These are some amazing benefits of Anantasana.

  1. This asana tones the abdominal muscles, therefore improving digestion.
  1. It stretches and strengthens the sides of your torso.
  1. The spine as well as the leg muscles become more flexible.
  1. The hamstrings also get stretched and strengthened.
  1. You lose weight in your hips and thighs.
  1. There is better circulation in your legs. It also helps in the development of the pelvic region.
  1. This asana helps cure hypertension, arthritis, colitis, hypertension, and sciatica.
  1. It helps relieve stress and tension.
  1. It also helps cure disorders related to the uterus, urinary bladder, ovaries, and prostate.

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The Science Behind The Anantasana

This pose appears extremely easy, so much that it feels like you are lounging around. But to get this asana right, you need flexibility, strength, and cultivated balance to retain peace and calm in the pose. This asana also encourages you to delve deep inside your mind and seek a profound sense of intuitive stillness, knowing, and rest.

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Preparatory Poses

Supta Padangusthasana
Utthita Trikonasana

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Follow-Up Poses

Adho Mukha Svanasana

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Now that you know how to do Anantasana, what are you waiting for? This easy asana is a lot more than meets the eye. Indulge and experience its magic!

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Shirin Mehdi

Shirin MehdiHealth & Wellness Writer

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