Discover essential tips and benefits while understanding the spiritual aspects of Anantasana. Read the article to elevate your yoga journey.
Anantasana is a favorite pose for many yogis and yoginis, and understanding the beautiful mythology behind this pose can take you deep into its practice and its benefits.
Ananta is the one beyond time, the ultimate witness, the upholder and protector of the universe.
Ananta means “infinite” or “unending”, or describes someone who is timeless--beyond birth, life, death, or any other modifications—existing in a limitless state of joy and contentment. This state is embodied by the vast mythological serpent, Ananta, whose coils support the universe and serve as Vishnu's Couch, where Vishnu rests between avataric incarnations.
Ananta (also known as Adishesha ) is an inspirational figure for all yogis. Maharishi Patanjali, the sage who compiled the Yoga Sutras, is said to be Ananta's incarnation.
It is said that whenever the universe is in trouble or danger, Ananta stirs its coils and Vishnu wakes up to take an incarnation. At all other times, Ananta, like an ultimate witness, remains at the bottom of the ocean, untouched and unchanged by all the surface activity.
According to yogic philosophy, the Muladhara (root) Chakra houses the Kundalini Shakti, represented by a coiled serpent—the energy that is waiting to be awakened. This asana is believed to activate the Muladhara Chakra and awaken Kundalini energy. It calms the mind while remaining alert, providing stability and a sense of security. This pose can help us cultivate an innate sense of enthusiasm, contentment, equanimity, and a sense of timelessness.
Introduction to Anantasana
Anantasana, also known as Side-Reclining Leg Lift, is a yoga pose that involves lying on one side and lifting the top leg. This big toe pose is a great way to improve flexibility and balance throughout the body.
Anantasana is a beginner-friendly pose that can be modified to suit different levels of practice, making it accessible to both beginners and experienced yoga practitioners.
The pose requires engagement of the core muscles, including the abdominal muscles, to maintain balance and stability.
Physical health benefits of Anantasana
Regular practice of Anantasana can help improve blood circulation, provide a deep stretch to reduce lower back pain, and promote overall well-being.
Anantasana is a great hip opener and can help improve flexibility in the hip joints and knees, making it an excellent pose for people who suffer from hip or knee pain.
The pose can help tone the belly and improve core strength, which is essential for maintaining good posture and balance.
Anantasana can help stretch the inner thighs, backs of the legs, including the hamstrings and calves, and also helps open up the torso, improving flexibility in the shoulders. Regularly practicing Anantasana is especially helpful for runners and athletes in general.
The pose is also beneficial for the internal organs, including the urinary bladder.
Other benefits include improved balance and sleep quality with a reduction in insomnia symptoms.
Mental health benefits of Anantasana
Regular practice of Anantasana can help improve breath awareness and promote a sense of calmness and inner peace.
Side Reclining Leg Lift can help promote relaxation and reduce stress.
Anantasana increases contentment and equanimity.
Spiritual benefits of Anantasana
Anantasana increases mindfulness.
A daily practice of Anantasana can stimulate the Root Chakra (Muladhara).
It is believed that Anantasana can awaken kundalini energy in the spine.
Who should not perform a side reclining leg lift
As with any yoga practice, you need to take care or avoid altogether when you are recovering from injuries or surgeries. Here are some of the areas you should consider when deciding to practice a side reclining leg lift.
Neck
Spine
Knee
Shoulders
Pelvic area
Torso
Preparatory poses
Preparatory poses help improve flexibility and balance, making it easier to practice Anantasana. It’s also essential to listen to the body and modify or come out of the pose if any discomfort or pain is experienced. Using these poses can help prepare the entire body and reduce the risk of injury.
Upward Salute (preparatory)
Butterfly Pose (preparatory)
Triangle Pose (preparatory)
Steps to perform Anantasana
To perform Anantasana, start on the floor by lying on your right side with your body in a straight line, and extend your right arm, engaging your core muscles to maintain balance and stability.
Bend the right elbow and rest the head on the right hand, with the left palm on the left hip for balance.
Lift the left leg, keeping it straight, and hold the big toe with the left hand, if you can, stretching the back of the leg and opening up the hip flexors.
Engage the core muscles by drawing the navel towards the spine and maintaining a gentle contraction throughout the pose.
Hold the pose for a few breaths, focusing on the breath and the alignment of the body, and then repeat on the other side.
It’s essential to keep the body in a straight line and engage the core muscles to maintain balance and stability.
Follow-up poses
Crocodile Pose (follow-up)
Corpse Pose (follow-up)
Anantasana variations
Half Sleeping Vishnu Pose
Rest half of your lower body sideways, while your upper body rests on your elbow.
Easy Side Reclining Leg Lift Pose
Lying on your side, keep your leg on the floor with your knee slightly bent. Support your upper body with a bent arm and hand placed against your head. Lift the leg on top and hold as you breathe in and out. Lower the leg to come out of the pose.
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