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

Anantasana- Side-Reclining Pose

“Infinite pose” is what anantasana signifies. There are images of Lord Vishnu in this position, reclining on a snake because, in Hindu mythology, he is regarded as infinite, expansive, immortal, and endless.

The hip opening and chakra yoga sequences focused on the Muladhara Chakra both include the side reclining, asymmetrical, balancing pose known as Ananthasana (Side Reclining Leg Lift Pose) (Root The hamstrings, legs, and inner thighs are all stretched out. Additionally, it alludes to traditional yoga’s deep breathing techniques. The benefits to the practitioner’s physical and mental health are numerous.)


  1. Lie on your left side to begin the pose.
  2. Hold yourself in a balanced stance with your right foot over your left foot.
  3. Press the left heel and spread your ankle to stabilize your body.
  4. From your heels to your fingers, your left arm should be stretched, parallel to the ground, and straight.
  5. Extend your armpit, extend your left arm, and place it on the mat.
  6. Lift your head and torso as you raise your palm over your left shoulder.
  7. Ensure that your left hand’s center and top portion are upright.
  8. The right leg should now be looking upward.
  9. Kneel and raise your legs to your chest.
  10. Support the big toe of the right leg with the help of the thumb and the first two fingers.
  11. Breathe in, elevate one leg, and position your sacrum to touch your pelvic. To balance your lifted leg, use this as a fulcrum.
  12. Hold Anantasana, the final yoga pose, for 30 to 60 seconds while squeezing your heels together.
  13. After becoming accustomed to the yoga position Anantasana, you can lengthen the leg raise.
  14. Let go of the hold you have on your arms and legs, let go of your legs with the aid of your core muscles, and utilize your left foot to keep your balance.
  15. Keep your right hand on the side of your right leg while swiveling your elbow to the left side of your chest.
  16. Take a deep breath, relax for a while, and then do Anantasana yoga once again for as long as it is comfortable for you.

Benefits of Anantasana:

    • Stretches, Strengthens and Lengthens:

In Anantasana(Side Reclining Leg Lift Pose), which involves raising one leg with the aid of the hand, the hips, hamstrings, pelvic floor muscles, groin muscles, gluteus maximus, psoas, biceps and triceps, and core muscles are all stretched.
When these muscles are stretched mindfully, the hips and shoulders are supported in staying in balance when lying on the sides of the body, which strengthens them as they are used.

    • Posture and alignment/Flexibility and Range of Motion:

Agility and range of motion are improved by a deep stretch of the pelvic region’s softer tissues and a sustained stretch of the hamstrings, calves, and ankles. This pose improves posture, alignment, and flexibility of the upper and lower bodies.

    • Consciousness and Awareness:

Although this posture appears simple, the learner must maintain core stability (drawing the navel toward the spine) and activate the glutes to prevent wobbling or tilting forward or backward. Lifting the leg should be done with the hip aligned.

Side Reclining Leg Lift Pose (Anantasana) needs mindfulness to maintain body balance when reclining on the sides. The body gets heavy when the leg is raised, and pupils risk falling. Additionally, the yoga instructor can help them adjust their bodies by using the corner of the mat as a guide to measuring a straight line for ideal body alignment.

    • Energizing, calming, and relaxing:

Muscle tension in the pelvic area and lower limbs can be relieved with the aid of this hip-opening pose. The sacrum and lumbar spine are relaxed as a result. This pose calms the nervous system by stimulating the sacrum’s three parasympathetic pelvic splanchnic spinal nerves.

    • Stimulation and Organs:

A vigorous muscular stretch improves blood circulation, which promotes the effective operation of internal organs like the kidney, stomach, liver, uterus, spleen, and heart. The health of the internal organs contributes to the general stability and balance of the physical and mental body.

    • Therapeutic, Healing, and Ailments/Circulation and Systems:

In Side Reclining Leg Lift Pose (Anantasana), the lymph nodes in the armpits are stretched and stimulated. This aids in eliminating pollutants and improving lymphatic system performance. The severe muscular strain improves blood flow, and the regenerative quality of this stance makes it potentially helpful.

Yoga instructors can employ this position to treat piriformis syndrome, Achilles tendonitis, sciatica, and back discomfort (stiffness and inflammation of the muscle connecting the calves to the ankles).

The organs are relaxed, and the muscles are de-stressed by the hip opening.Therapists can use this stance to treat irregular or uncomfortable menstruation, menopausal symptoms, and uterine toning.Because the pubic organs are toned, the urogenital system is improved.

By doing this posture, therapists can treat infertility-related conditions, sexual problems like erectile dysfunction or inflammation of the prostate glands, and urinary incontinence.

    • Balance and Emotions:

The fundamentals of this posture are body balance, alignment, and cooperation with a relaxed mind. This is a grounding stance in which the entire body balances with the support of the earth. The student starts by lining up his or her body, then uses breath control and core stability to stay balanced. This kind of concentration improves a person’s mental abilities. A person remains grounded thanks to root chakra stimulation.

    • Others:

This regenerating pose can be a part of yin yoga and is found in nature.
The goal of yin yoga, which this pose incorporates, is to maintain a relaxed state while working on the softer tissues. This position can help gymnasts, athletes, pregnant ladies (pregnant women can do it against the wall to reduce swaying), and teenagers.

Anantasana Contraindications:

  • Injury and surgery: This pose should be avoided by students with shoulder, knee, or ankle ailments. The placement of the neck in this pose has the potential to exacerbate any neck tension or pain. Additionally, anyone who has had knee, hip, or spinal surgery should avoid the stance.
  • Absence of body-breath connections: To hold this pose, core strength and mindfulness of breathing are required. Without this awareness, the body lacks equilibrium, which can result in injuries to the spine and hips. Yoga instructors should be careful around these students.
  • Physical Strength and Weak Body: This pose should be avoided for students with weak ankles, knee joints, or shoulders. Before trying such challenging poses, it is necessary to undertake joint strengthening exercises. Additionally, owing to the pressure on the side ribs and intercostal muscles, those with chest conditions or surgeries should avoid this position.
  • Others: Because it is difficult on their bones and joints, seniors should avoid this stance. To increase the flexibility of their hamstrings, beginners can grasp the ball of their foot with a strap before gradually progressing to holding the big toe with the index finger. Pregnant women can use wall support to prevent tilting and losing balance by positioning their backs close to a wall.
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