Anantasana – Side-Reclining Pose Stretches the Back of the Legs, Sides of the Torso, and Tones the Belly

Anantasana, also called the Side Reclining Leg Lift Pose, means “Infinite Pose.” In Hindu mythology, Lord Vishnu appears in this position, reclining on a serpent, symbolizing infinity, expansiveness, and immortality.

This asymmetrical, balancing pose opens the hips and stretches the hamstrings, legs, and inner thighs. It also incorporates traditional yoga breathing techniques, offering multiple benefits for physical and mental health.

How to Perform Anantasana

1. Lie on your left side and stack your right foot over the left.

2. Press the left heel into the mat and spread the ankle to stabilize your body.

3. Stretch your left arm along the floor, keeping it parallel to the ground.

4. Lift your head and torso slightly while raising your right palm above your left shoulder.

5. Extend your right leg toward the ceiling.

6. Hold the big toe of your right foot with your thumb and first two fingers.

7. Inhale and elevate the leg, keeping your sacrum in contact with the floor for balance.

8. Hold the pose for 30–60 seconds, squeezing your heels together.

9. Slowly release the leg and arm, then relax and repeat on the other side.

Benefits of Anantasana

Stretches, Strengthens, and Lengthens

Anantasana stretches and tones the hips, hamstrings, glutes, pelvic floor, core, biceps, and triceps. Maintaining the side-lying balance strengthens the shoulders and core while supporting proper alignment.

Improves Posture, Flexibility, and Range of Motion

The pose stretches softer tissues in the pelvis and elongates the hamstrings, calves, and ankles. Practicing it regularly enhances posture, alignment, and overall body flexibility.

Builds Awareness and Mindfulness

Although it looks simple, Anantasana requires core engagement and glute activation to maintain stability. Mindful lifting of the leg helps students develop body awareness, balance, and alignment.

Energizes, Calms, and Relaxes

This hip-opening posture relieves tension in the pelvis and lower limbs. It calms the nervous system by stimulating parasympathetic pelvic nerves in the sacrum and lumbar spine.

Stimulates Internal Organs

The muscular stretch improves blood circulation, which supports kidney, stomach, liver, heart, uterus, and spleen function. Healthy organ function enhances overall physical and mental balance.

Therapeutic and Healing

Anantasana can relieve piriformis syndrome, Achilles tendonitis, sciatica, and back stiffness. It also supports uterine toning, helps manage menopausal or menstrual discomfort, and improves urogenital health. Therapists may use it for infertility, erectile dysfunction, or urinary incontinence.

Promotes Emotional Balance

Maintaining body alignment and balance while reclining fosters mindfulness and mental stability. Root chakra activation in this pose grounds the practitioner and enhances concentration.

Who Should Practice Caution

• • Injury or Surgery: Avoid this pose if you have shoulder, knee, ankle, hip, or spinal injuries, or if you recently had surgery in these areas.

  • Lack of Body-Breath Awareness: Students need core strength and mindful breathing to maintain balance safely.

  • Weak Joints or Muscles: Avoid if your ankles, knees, or shoulders are weak. Strengthen these areas before attempting Anantasana.

  • Chest or Rib Issues: Avoid if you have had chest surgeries or conditions affecting the ribs and intercostal muscles.

  • Special Groups: Seniors should avoid the pose, and beginners can use a strap for the big toe. Pregnant women can practice with wall support to prevent tilting.