Anantasana (Sleeping Vishnu Pose): Basics, Steps, Benefits & More
Anantasana posture is similar to the huge 18 feet statue found in the temple of Anantapadmanabha (in Thiruvananthapuram, South India), where Lord Vishnu is reclining on his couch Ananta or Adisesa.
Anantasana (Sleeping Vishnu Pose) is part of the intermediate as well as sleep balancing yoga pose. It is commonly found in hip opening yoga sequences. It also provides a stretch to your hamstrings, legs and inner thighs. And also refers to deep breathing exercises in classical yoga. It helps the businessman in many health and environmental benefits.
Anantasana Basics
Sanskrit Pronunciation | Anantasana (ahn-ahn-TAHS-ana) |
Meaning | Ananta, which was the name of a serpent in Hindu and yogic mythology; and asana, which means “pose.” |
Pose Type | Stretch, Side-Bend, Balance |
Pose Level | Intermediate-level posture |
Style of yoga | Iyengar yoga |
Other Names | Side Reclining Leg Lift Pose, Sleeping Vishnu Pose, Vishnuasana, Vishnu Pose, Eternal One Pose |
Stretches | hips, hamstrings, pelvic floor muscles, groin muscles |
Strengthening | The nervous system |
Duration | 30 second to 3 minutes |
Anantasana Meaning
Yoga is an ancient practice in India; Anantasana is considered to be the best yoga asana in the yoga series. In Hindu and Yogic mythology, the name Anantasana comes from the Sanskrit language, with the wonderful meaning of “endless” or “infinite one”. Anantha is derived from the name of the thousand-headed serpent (also known as Shesh Naga), on which Lord Vishnu rested. This asana symbolizes the striped position of Lord Vishnu on the left hand. If we look at the reason for calling this asana Anant Asana, Lord Vishnu has also been called Anant in the Puranas. Lord Krishna says in Bhagavad Gita 10.29, “Among the serpents, I am Ananta.” That is why Vishnu Asana is also called Anantasana. It is also known by many other names in English – Vishnu’s Couch Pose, Eternal One’s Pose, or Side-Reclining Leg Lift Pose.
Practicing Anantasana can blood circulation is well throughout the body. It also promotes the function of the prostate gland, gonad, and pelvic muscles to increase the blood supply. This yoga improves the pelvic muscles and also promotes the function of the prostate gland.
Practice Guide For Anantasana
The practice guide to perform Anantasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.
Preparatory Poses
- Gate Pose (Parighasana)
- Extended Triangle Pose (Utthita Trikonasana)
- Reclining Big Toe Pose (Supta Padangushthasana)
Steps to Do Ananthasana (Side Reclining Leg Lift Pose)
- Begin with Makarasana or Nakarasana (Crocodile Pose).
- After this, inhale and turn towards the left side, bend the left arm and balance your body on the left elbow.
- Now, put your head on your left palm for support.
- Stretch both legs out completely lying on the left side of the back and hips.
- Try to maintain your whole body in one line from elbow to heels. Without rolling forward or backward.
- Now, Inhale and raise the right leg and hand up with a stretch, and take hold of the right toe with right fingers.
- In this position straighten your right leg toward the ceiling as much as possible.
- With Inhalation to loosen the grip at the toes and with exhalation to stretch the leg and maintain the body in balance.
- Maintain the final pose for about 6 breathing.
- Inhale, bring the leg and hand down with the knees bent.
- Rest again in Makarasana.
- Turn towards the other side and repeat the same process.
Benefits of Ananthasana (Side Reclining Leg Lift Pose)
- Anantasana benefit is best for all yoga practitioners, no matter what their age. Practicing this yoga daily will yield better results.
- Anantasana helps to reduce belly fat in the hips, arms, and thighs.
- Regular practice of Anantasana helps in lengthening and aligning the spine, thus improving overall posture. It also strengthens the muscles along the spine, reducing the risk of back pain.
- It is also beneficial to relieve mental stress, and depression as well as calm the mind.
- According to yogic philosophy, its stimulation of the Muladhara (root) chakra, is associated with grounding energy as well as keeping the mind and the body stable.
- As you extend your arm overhead in Anantasana, it helps to open up the chest and shoulders, improving lung capacity and facilitating better breathing.
- Ananthasana practice is best for women who can fight symptoms related to menstruation or menopause.
- It also promotes blood circulation and the internal organs like kidney, stomach, liver, heart, liver, uterus, etc Avoid this pose if you have pain in the back, shoulder, and neck.
- It is a reclined asana that helps relieve fatigue.
- Apart from that, this pose also activates the Sacral (Swadisthana) Chakra, which helps in relieving mental stress.
- It keeps the digestive system healthy. By practicing this asana, we get rid of the gas produced in the stomach, as well as it is comfortable for other stomach problems like constipation, indigestion, diarrhea, stomach cramps, etc.
- Ananthasana yoga also helps in curing disorders related to the uterus, bladder, ovaries, and prostate.
Precaution
Anantasana (Side Reclining Leg Lift Pose) may be good for your health, but here are some precautions that Anantasana will bring about.
- According to the experts, this asana is considered best when yogis practice early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep a 3-5 hour gap between your practice and meal.
- As a result, In the case of the knee and any kind of injury must avoid practicing this asana.
- If you suffering from high and low blood pressure avoid this asana.
- Avoid this pose if you have pain in the back, shoulder, and neck.
- During practice, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.
Follow-up Pose
- Adho Mukha Svanasana (Downward-Facing Dog).
Conclusion
Anantasana, also known as Vishnu Asana or Lord Vishnu’s Pose, offers a myriad of physical, mental, and energetic benefits. Through its gentle stretching, core engagement, and focus on balance, Anantasana helps to strengthen and lengthen the body while promoting flexibility and stability.
Regular practice of Anantasana can enhance posture, improve blood circulation, reduce stress, and increase body awareness. However, as with any yoga posture, it’s crucial to approach Anantasana mindfully and with proper alignment to avoid strain or injury.