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How to Do Anantasana (Sleeping Vishnu Pose)
Anantasana, also known as Ananta's Pose or Sleeping Vishnu Pose, is a gentle balancing yoga posture performed while lying on one side. It involves extending one leg upward while supporting the head with one hand. Regular practice may help improve balance, flexibility, muscle strength, and body stability when performed correctly.
Steps to Perform Anantasana
- Lie on your back in Shavasana and relax your body.
- Slowly inhale and turn onto your left side, keeping your body aligned.
- Now raise your right leg toward the sky and hold the right big toe with your right hand.
- Bend your left elbow and use your left hand to support your head.
- In the final position, keep the head, neck, and spine comfortably aligned, with the right arm and right leg extended upward.
- Breathe deeply 3-4 times and gaze forward toward the left side.
- Slowly exhale and lower the right leg and right hand back to the floor.
- Return to Shavasana and relax.
- Repeat the pose 3-4 times on the opposite side, gradually increasing the duration of the final position as comfortable.
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Benefits of Anantasana (Sleeping Vishnu Pose)
Helps strengthen and stretch the thigh muscles.
May help relieve neck and shoulder discomfort.
Helps improve the flexibility and strength of the calf, biceps, and triceps muscles.
May help reduce back discomfort and leg cramps.
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Indications
Anantasana may be practiced as part of a yoga routine to:
Support efforts to manage belly and waist fat along with a healthy diet and regular physical activity.
Improve balance and body stability.
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Contraindications and Precautions
Avoid or practice Anantasana only under appropriate guidance if you have:
Arm or shoulder injuries.
Arthritis or other physical conditions that may make the pose uncomfortable.
Osteoporosis or leg injuries.
Spinal injuries or severe back pain.
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Who Can Practice Anantasana?
Anantasana may be practiced by individuals above 14 years of age and up to around 50 years, depending on their physical condition and yoga experience.
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Who Should Avoid Anantasana?
Older adults, particularly those above 60-70 years, should avoid this posture or practice only with appropriate guidance based on their physical condition.
Pregnant women should avoid this pose unless specifically advised and supervised by a qualified prenatal yoga professional.
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Final Pose Picture
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