Yoga Pose:
​Anantasana

Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Anantasana
Anantasana , which is also referred to as the ‘Vishnu pose’, is a Yoga posture that mainly focuses on the pelvic area. It can be regarded as a beginner - intermediate level pose. Its name comes from the Sanskrit words ‘Ananta’ or ‘infinite’ – which is one of the nicknames of Lord Vishnu in Hindu mythology.
How To Do The Anantasana?
Here are the steps to performing this Yoga posture:
  1. Get a mat and lie down on it. It is preferable that you lie on the left side of your body. Remain steady in this posture by keeping the heels firmly pressed and the outer region of your left foot kept on the floor firmly.
  2. Elevate straight out the right arm along your floor and raise it above your head directly. Make sure that your right arm is at a right angle to the body.
  3. Raise the head from the floor. Use your left hand palm to provide it with support.
  4. Let your right arm rest on your body’s side. Keep the balance well-maintained.
  5. Then, bend the right leg at the level of the knee.
  6. Try reaching towards your big toe. Use the first two fingers and the thumb of your right hand to grab it.
  7. Be steady in this posture. Keep your balance maintained.
  8. Go on by breathing out and stretching your right leg to the ceiling. In case you find it tough to fully extend your leg, use a belt to hold the foot.
  9. Keep this posture for a few seconds, and gradually release it then.
The same step sequence for the side-reclining leg lift can be repeated for your body’s other side. Hold this particular position for as much time as the other leg.
Benefits Of The Anantasana
Anantasana is beneficial for the body in more ways than one:
  • Strengthening the body
It can stretch many areas of the body, such as:
  1. Core muscles
  2. Triceps
  3. Biceps
  4. Psoas
  5. Gluteus maximus
  6. Groin muscles
  7. Pelvic floor muscles
  8. Hamstrings
  9. Hips
When these muscles are stretched with proper awareness, it can offer support to the shoulders and hips, and allow them to stay in balance even while lying beside the body. This can make them stronger as they are properly engaged. It can stretch as well as strengthen the back of the legs and the sides of the body. Regularly practicing this posture can help tone the muscles of the abdomen.
  • Helps with female problems
When the hips are stretched and opened along with the muscles of the pelvic floor, it can help young women who face problems with menopause or menstruation.
  • Cures Sciatica and Lower Back problems
When the leg is extended, it makes the hip more mobile and the stretch is experienced more from the sacrum, or the spinal base. This stretching action allows the sciatic nerve to stay active, and can control the symptoms associated to sciatica. When the groin muscles and the hamstrings are stretched, it can keep the hips supported and allows them to remain strong and flexible. Stronger hips can keep stiffness, pain and other problems of the lumbar (middle back) or sacrum (lower back) in control.
  • Improves concentration and focus
You need awareness to balance your entire body as you lie down on your sides in Ananthasana. It is easy for the body to lose its balance when the legs are extended upwards. However, with full concentration and focus at your core muscles, and learning the way to keep them engaged by pulling your navel to your spine, you can maintain the balance. This is a wonderful pose that students should learn in order to stay focused and aware. Although it might be difficult for them to perform initially, after some days, they can start enjoying this posture. It can also help them in improving their focus.
  • Helps with achieving mental and physical stability
Yoga postures like Ananthasana can concentrate on hip opening, and also aid with stimulating and opening of the Root Chakra or Muladhara Chakra. When this chakra is balanced, it can keep the body and mind grounded and stable. When you perform the Side Reclining Leg Lift Pose, you can get a three-fold improvement – in your coordination, alignment and balance. You have to coordinate your body and use the limbs as well as the other body parts to stay in proper balance, which can encourage alignment instantly. Proper alignment can aid in better understanding and keep the body in more control.
  • Tones the body and improves circulation
Regular practice of this pose can stretch both lower and upper body muscles. It can reduce too much fat from the arms, legs, chest, hips and tummy, and tone them. When these muscles get stretched, there is better blood circulation – which can improve the functioning of different types of organs.
Better circulation of blood can encourage better internal organ functioning, and aid the health of heart, spleen, uterus, liver, stomach, kidney etc. When these internal organs work better, there can be better mental stability and physical balance for the practitioner.
Precautions To Be Taken While Doing The Anantasana
  1. While this specific pose has many health benefits, many precautions should be taken to avoid cervical spondilitis, slipped disc, sciatica and other problems.
  2. Those suffering from such issues either need to practice it under expert supervision or completely refrain from its practice.
  3. This pose might not be that tough to perform, but it is better for beginners to get some support while performing it – so as to gain better balance. They can wedge a high or long pillow against their back, to enjoy better balance, while performing this pose.
Conclusion
You would need cultivated balance, strength and flexibility to be able to perform this pose correctly. With proper and regular practice, you can have calm and peace while carrying it out. With Ananthasana, you can get a deep insight into the person that you are and have a huge sense of rest, knowledge, stillness and profoundness, which are believed to be godly qualities.
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