In the vast universe of yoga, many poses not only improve physical strength and flexibility but also have deeper significance connected to Hindu mythology. One such pose is Anantasana, also known as the Sleeping Vishnu Pose or Vishnu’s Couch Pose. Named after the Hindu god Vishnu, the sustainer of the universe, this asana symbolizes calm, balance, and infinite energy.

But what makes Anantasana special, and how does one perform it? Let’s explore its health benefits, along with some scientific studies that support its efficacy.

How To Do Anantasana

Anantasana is a reclining posture that requires both stability and balance. Here’s a step-by-step guide:

• Begin by lying on your left side, ensuring that your legs are extended straight.
• Stretch your left arm out on the floor, aligning it with your body, and use your left hand to support your head, making your arm a cushion.
• Bend your right knee and grab the big toe with your right hand, using your first two fingers and thumb.
• Gradually straighten your right leg, lifting it up while maintaining balance. The goal is to keep both legs and torso in a straight line, with your right leg perpendicular to the floor.
• Hold the pose for 20–30 seconds, keeping your gaze soft and your breath steady. Switch sides and repeat the process with the opposite leg.

Health Benefits Of Anantasana

One study published in the Journal of Physical Therapy Science (2016) found that side-lying yoga poses help improve core strength and balance in older adults, reducing the risk of falls. The participants who practiced side-lying poses, including variations similar to Anantasana, exhibited better body awareness and physical stability.

1. Strengthens Core Muscles

Anantasana primarily engages your core to maintain balance. The abdominal muscles, especially the obliques, are activated as they work to keep your body aligned. Regular practice helps to strengthen the core, improving posture and overall stability.

2. Stimulates Digestion

In yogic practices, Anantasana is said to stimulate the digestive organs, helping in improving digestion. By gently stretching and massaging the abdominal region, it can aid in relieving constipation and indigestion, promoting smoother functioning of the intestines.

3. Increases Flexibility

This pose deeply stretches the hamstrings, calves, and lower back. Over time, consistent practice of Anantasana can lead to increased flexibility in these areas, improving overall mobility and reducing the risk of muscle stiffness.

4. Improves Balance and Coordination

Balancing on your side while lifting one leg challenges your body’s sense of balance. This enhances proprioception, or the awareness of body position in space. Better balance can prevent falls and improve physical coordination in day-to-day activities.

Also read: How Do Pranayam Exercises Like Anulom Vilom Help For Better Heart Function?

5. Relieves Stress and Anxiety

Anantasana encourages slow, steady breathing, which helps to calm the nervous system. This leads to a reduction in stress hormones like cortisol, promoting a sense of relaxation. The meditative aspect of the pose also allows practitioners to be mindful of their breath and body, which can reduce feelings of anxiety.

6. Promotes Hip Mobility

The lifting of the leg in this posture promotes hip joint mobility. This can be beneficial for those who lead sedentary lifestyles, where hip tightness is common due to prolonged sitting.

Precautions and Modifications

While Anantasana is beneficial, it may not be suitable for everyone, especially beginners or those with limited flexibility. Here are a few precautions:

• Avoid if you have a neck or back injury. Since this pose involves balancing and stretching, it may strain existing injuries.
• Use a yoga block or rolled-up blanket under your head for support if you’re unable to hold your head comfortably with your hand.
• Practice with a wall. If maintaining balance is difficult, you can perform the pose with your back against a wall for added support.

Anantasana, the Sleeping Vishnu Pose, is more than just a graceful yoga posture. It offers a blend of physical, mental, and digestive health benefits. Whether you are looking to enhance your core strength, improve balance, or simply unwind after a long day, incorporating this pose into your yoga routine can help. As with any yoga practice, consistency is key. The more you practice, the more benefits you’ll reap over time, making Anantasana a beautiful addition to your overall wellness routine.