Side Reclining Leg Lift (Sanskrit: Anantāsana / अनन्तासन)
Anantasana (Anantāsana) is also known as the Sleeping Vishnu Pose or the Side Reclining Leg Lift Pose. ‘Ananta’ is the name of Lord Vishnu’s serpent couch. While practicing this pose we lie down on one side of the body, which resembles the Lord Vishnu’s resting pose, thus the name.
Instructions for Doing the Side Reclining Leg Lift
- Start by lying down flat on your back on the floor. Now, with an exhalation, turn towards your left side, resting the weight of your body on your left thigh, calf, foot, left side of the abdomen, chest, shoulder, and head.
- Bend your left elbow and place your head on your left palm (above your left ear) while making sure the rest of your body is in one straight line. Hold this position for a few seconds while breathing slightly deeper than normal.
- Now, bend your right knee to catch your right big toe in the middle of your right thumb and middle and fore-fingers.
- With an exhalation, stretch your right arm and leg simultaneously upwards and hold this position for about 15 to 20 seconds, breathing normally, without any jerks.
- Again, with an exhalation, bend your right knee and come back to step 1’s position (lying on your back).
- Repeat all the steps now by turning towards the right side, this time. Hold for another 15 to 20 seconds and then release the asana to relax completely.
Benefits of Doing Anantasana
- This asana tones and strengthens the abdominal muscles, sides of the torso, spine, thighs, hamstrings, glutes, and calves.
- It improves digestion and boosts blood circulation in the lower regions of the body.
- Anantasana enhances spinal and leg flexibility and instills a strong sense of balance and coordination.
- It has been proven beneficial for patients suffering from ailments like – hernia, arthritis, hypertension, sciatica, and colitis.
- This asana is also great for boosting the reproductory health.
Precautions
- Those with an injury in the neck, shoulders, spine, or hamstring should avoid this pose.
- Also, if you are suffering from spondylitis or slip disc, skip this asana.