Anantasana (अनंतासन)

Anantasana (अनंतासन), or Side-Reclining Leg Lift, is a reclining yoga pose that provides a deep stretch to the hamstrings, hips, and inner thighs while also strengthening the core. The name comes from the Sanskrit word Ananta, which is another name for the Hindu god Vishnu, who is often depicted reclining on the serpent Ananta.

How to do Anantasana

  1. Starting Position:
    Begin by lying on your back in Savasana (Corpse Pose) to ground yourself
  2. Transition:
    Gently roll onto your right side, ensuring your body is in a single, straight line from head to toe.
  3. Support the Head:
    Bend your right elbow and rest your head in your right palm. Your right forearm should be perpendicular to the floor, providing a stable foundation.
  4. Extend the Bottom Arm:
    Extend your left arm along your torso, keeping it aligned with your body.
  5. Lift the Leg:
    Inhale, and bend your left leg. Grab the big toe of your left foot with the first two fingers and thumb of your left hand.
  6. Find Your Balance:
    Exhale and slowly extend your left leg towards the ceiling. Straighten your leg as much as you can, keeping it perpendicular to the floor. Your body should remain in a straight line, without rocking forward or backward.
  7. Hold the Pose:
    Engage your core, thigh, and glute muscles to maintain stability. Hold the pose for 30-60 seconds, or for as long as you can comfortably maintain your balance and alignment.
  8. Release and Repeat:
    Slowly release your leg and hand, and gently roll back into Savasana. Take a few breaths, then repeat the pose on your left side.

Benefits of Anantasana

  • Strengthens Core Muscles:
    Anantasana requires significant core engagement to maintain balance, activating the abdominal muscles, especially the obliques.
  • Improves Balance and Coordination: Balancing on one side challenges your sense of proprioception (body awareness), which enhances overall balance and coordination.
  • Increases Flexibility:
    This pose provides a deep stretch to the hamstrings, calves, and inner thighs.
  • Promotes Hip Mobility:
    The leg lift and external rotation help to open and increase the mobility of the hip joint, which is beneficial for those with tight hips from prolonged sitting.
  • Strengthens Arms and Shoulders:
    The supporting arm and hand, as well as the arm holding the leg, are strengthened during the pose.
  • Relieves Stress and Anxiety:
    The focused, steady breathing required to hold the pose helps to calm the nervous system and reduce stress.
  • Aids Digestion:
    The gentle stretching and massaging of the abdominal area can stimulate the digestive organs.

Contraindications of Anantasana

Avoid or modify this pose if you have:

  • Injuries:
    Any injuries to the ankles, knees, hips, shoulders, or neck.
  • Recent Surgery:
    Especially a recent surgery on the spine, hip, or knee.
  • Sciatica:
    Practice with extreme caution and under the guidance of a yoga teacher if you have sciatica.
  • Slipped Disc or Cervical Spondylitis:
    The pose can put strain on the spine and neck.
  • Weak Joints:
    Individuals with weak joints in the ankles, knees, or shoulders should avoid this pose until their strength improves.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Hamstrings and Calves:
The muscles on the back of the leg are deeply stretched.

Glutes:
The gluteus maximus and medius are engaged for stabilization.

Core Muscles:
The obliques, rectus abdominis, and other core muscles are active to maintain balance and alignment.

Hip Flexors and Abductors:
The hip flexors are engaged to lift the leg, while the hip abductors are stretched.

Shoulders and Neck
The muscles of the neck and shoulder on the supporting side are engaged.