Anantasana: mastering balance and flexibility in yoga

Anantasana — "Pose of eternal bliss"

This asana offers a comprehensive positive effect on the body. Regular practice of this pose helps improve health, enhance concentration and flexibility, and calm the mind. Suitable for beginners, intermediate, and advanced yoga practitioners.

The pose symbolizes an image from Indian mythology, wh ere Lord Vishnu reclines on the coils of the hundred-headed serpent Shesha (Ananta). During his sleep, a lotus grows from his navel, from which Brahma—the creator of the world—is born. The pose is also known as “Vishnu’s pose” or “sleeping Vishnu pose.”

Although the pose visually aligns with its name, mastering it requires heightened attention and focus. It is classified as a balancing asana.

Benefits of Anantasana

• Promotes lateral stretching of the body, enhancing flexibility.
• Strengthens leg muscles and tones the glutes.
• Strengthens abdominal muscles.
• Helps stretch the inner thighs.
• Opens the hip joints.
• Improves coordination.

• Enhances blood circulation to internal organs, positively impacting overall health.
• Prevents disorders in the pelvic area.
• Relieves tension and pain in the back and lower back.
• Stimulates digestion.
• Helps prevent hernias.

• Harmonizes body and mind.
• Develops concentration and coordination.
• Balances energy flow between the upper and lower body.

Contraindications

Not recommended if you have:

• Injuries to the neck, wrists, back, or lower back.
• Pain in the neck, lower back, or sacral area.
• Pregnancy (perform with caution).

Consult a doctor before practicing Anantasana.

Preparatory Poses

To develop balance:

• Vrikshasana (Tree Pose).
• Virabhadrasana III (Warrior III Pose).

To open hips and strengthen the body:

• Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose).
• Virabhadrasana II (Warrior II Pose).
• Trikonasana (Triangle Pose).

How to perform Anantasana

• Lie on your back and gently roll onto your left side so your right leg rests on top of your left.

• Stretch your left arm above your head, feeling a pleasant side stretch, especially in your left armpit.
• Slowly lift your head, bend your left arm at the elbow, and place your palm against the left side of your head above the ear.
• Bend your right leg at the knee. Use your right hand (with your thumb, index, and middle fingers) to grasp the big toe of your right foot. Feel how your fingers securely grip the foot.
• Simultaneously extend your right leg and right arm upward. Feel the stretch in your groin and along your entire leg.
• Keep your body in a single plane, engage your glutes, push your pelvis forward, and stretch your leg upward.
• Maintain balance on your side.
• Breathe calmly and listen to your body.
• Hold the position for as long as it is comfortable.

To Finish:

• Release your head from your hand, let go of your foot, and lower your leg. Return to lying on your back.
• Repeat on the other side.

Beginner variation using a strap

1. Start lying on your left side (after rolling from your back).
2. Bend your right leg and loop a strap around your right foot.
3. Bend your left arm, pressing your palm against the left side of your head above the ear. Keep your arm in line with your torso and feel the lateral stretch in your left armpit.
4. Bring your bent right leg outward while holding the strap with your right hand.
5. Gradually begin to straighten your right leg, extending the strap between your right hand and right foot.
6. Breathe evenly and calmly. Maintain balance. For more stability, you can bend your supporting (left) leg slightly.
7. Repeat on the other side, following the same steps.

Breathing and holding recommendations

Avoid tension in your neck and shoulders. Breathe through your nose, with deep and measured inhalations and exhalations. Feel your breath first fill your belly, then your chest. As you exhale, feel the air release first from your belly, then from your chest. Let your breathing be natural and effortless. This breathing technique helps calm your mind and maintain balance.

Common mistakes and how to avoid them

• Difficulty maintaining balance — often due to the pelvis shifting backward. To fix this, try slightly bending your bottom leg. Straighten your top leg only after securely gripping your big toe. If you can’t straighten your leg while holding the toe, hold your shin instead or use a strap.
• Rounded chest. Ensure your bent arm aligns with your torso, forming a straight line. Keep your chest open. Use easier variations with a bent top leg if necessary.

Conclusion

Regular practice of Anantasana has a positive impact both physically and mentally. The body becomes more flexible, the mind calmer, and energy channels are cleansed and expanded—leading to a harmonious and healthy life.