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Anantasana(Side Reclining Leg Lift / Vishnu’s Pose)

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Yoga Techniques and Fitness

Overview

In this lesson, we explore Anantasana (Side Reclining Leg Lift or Vishnu's Pose), a balancing pose that strengthens the core while stretching the hips and hamstrings in a side-lying position.

Objective

Become familiar with how to balance on the fine line of the body's side while engaging the core and extending one leg toward infinity, all while maintaining spinal stability and shoulder alignment.

What You'll Get

You'll walk away with a practice that challenges your balance, strengthens your core and obliques, and stretches your hips and legs without the weight-bearing demands of standing poses. The pose teaches focus and steadiness in an unfamiliar orientation. For your own practice, it's a quieter way to build strength while opening the body. If you teach, you'll learn how to cue alignment that prevents collapse in the spine or shoulders, helping students find stability on a narrow base. It's a practice in staying steady when gravity pulls you off center.

Anantasana

AH-nan-TAHS-ana

“anta” = end

“an” = without (Yoga Anatomy)

“ananta” = “without end” “eternal” “the infinite one” (Yoga Anatomy) and (Wikipedia)

Vishnu’s Pose, Reclining Pose Dedicated to Vishnu, Sleeping Vishnu’s Pose, Vishnu’s Couch Pose, Eternal One’s Pose, Side Reclining Leg Lift

Naming & Mythology

This pose got the name “Sleeping Vishnu’s Pose” based on images of Vishnu reclining on his side on top of a snake.

Some sources explain that “Ananta” is another name for the god Vishnu.

Some report that “ananta” is the name of the thousand-headed serpent upon whom Lord Vishnu rests. (Yogapedia) Others say the name is “related to” the serpent, named Sesha. (Wikipedia)

Ananta, a word meaning “unending” or “infinite,” describes what is timeless, beyond birth, growth, death, and all modifications — a limitless state of joy and contentment. This sweet, natural state of ours, beyond the things of the senses, is embodied by the vast mythological serpent, Ananta, whose coils support the universe and who serves as Vishnu’s couch when Vishnu rests between avataric incarnations. – Zo Newell

Heart of Pose

Asymmetrical Balancing
Core Strengthening
Hip & Hamstring Stretching

Anantasana requires you to balance on the fine line of the side of the body while one leg extends up to infinity. Any number of things can pull you off balance. If you lose your focus, you might topple over, tweak your neck, or bruise your pride. Lose stability along your spine, slouch your back, or round your shoulders, and the pose collapses. – Lisa Walford

Notes

Preparatory poses include Parighasana (Gate), Utthita Trikonasana (Extended Triangle) and Supta Padangusthasana (Reclined Hand to Toe)
See also: Core Strengthening and Core Anatomy

Effects / Benefits

Energy, Mood, Emotion

Effects to energy, mood or emotion may include the following.

As a balance pose, helps to improve concentration and mental clarity.
Eases fatigue.
Relieves stress and anxiety.
Activates muladhara (root) chakra, providing grounding energy. (Yogapedia)

Musculoskeletal System

Musculoskeletal effects may include the following.

Improves balance.
Stretches and strengthens hips muscles. Develops balance in pelvic muscles.
Stretches muscles of shoulders, back and side of torso.
Stretches hamstrings, inner thighs and calves.
Improves core stability including pelvic floor muscles and abdominal strength.
Strengthens “armpit muscles and shoulders.” (Jaisiyaram)

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