Anantasana

( Vishnu’s Couch Pose/ Side-Reclining Leg Lift pose)

Procedure

  • Lie down on a mat with legs stretched out and arms beside the body.
  • Turn body left, Lift head off the floor with the support of palm of left arm as in the image.
  • Fold right leg at the knee and locate right foot on the left leg’s thigh.
  • Be sure that the right leg is straight, the knee is not bending.
  • Hold the big toe of the right leg with the right hand.
  • Withholding big toe raise right arm and right foot straight out at a 90-degree angle to the body.
  • Hold this position for 30 secs to 5 min as per capacity.
  • Release and repeat procedure 4-5 times on each side.

Beginners Tip

  • As a beginner take a pillow or folded blanket against the back for better balance.
  • As a beginner, if one finds difficult to raise the leg, raise leg with the help of strap by looping the strap around the middle arch of feet.

Releasing Procedure

  • Release leg, bring right hand and leg down, roll over on right side and come to supine position and relax.

Contraindications

  • Sciatica
  • Slipped disc
  • Cervical spondylitis.

Benefits of Anantasana

  • It stretches and strengthens the sides of the torso, hips, and thighs.
  • It increases the flexibility of the spine and muscles in the legs.
  • It helps in the development of the pelvic region so beneficial in sciatica, arthritis, hypertension, peptic ulcers, hernia, and colitis.
  • Regular practice useful in both physical as well as mental fatigue.
  • Abdominal muscles get stretch so gives tone to it.
  • Improve digestive, circulation, nervous system.
  • Decrease stress and anxiety so it related diseases also.

Preparatory Poses

  • Parighasana (Gate Pose)
  • Supta Padangusthasana (Reclining Big Toe Pose)
  • Utthita Trikonasana (Extended Triangle Pose)

Follow-up Poses

  • Adho Mukha Svanasana (Downward-Facing Dog Pose)