Table of Contents
Introduction
In today’s ever-bustling world, it is essential to take care of our physical, mental, and spiritual well-being. Yoga is one of the best ways to nurture all these aspects of life. Practicing yoga helps improve our physical health through stretching and strengthening exercises (Yogasanas). It also promotes mental clarity and reduces stress through mindful breathing (Pranayama) and meditation (Dhyana). On the spiritual level, yoga helps us gain a deeper understanding of ourselves, connecting us with our inner-self and bringing a sense of peace and purpose. One important yoga pose that takes in all these benefits is the Sleeping Vishnu Pose or Anantasana.
The sleeping Vishnu Pose, despite its intermediate-level status, is a gentle stretch that can be easily incorporated into any yoga practice. By adding poses like the Sleeping Vishnu Pose to our daily routine, we can all achieve a more balanced and harmonious life. In this article, we will discuss the meaning of the Sleeping Vishnu Pose (Anantasana), its benefits, how to do the Sleeping Vishnu Pose, and the modifications that can be added to the yoga asana to make it simpler for beginners.
What is Sleeping Vishnu Pose?
Sleeping Vishnu Pose is a yoga asana practiced by balancing on the sides. It is an intermediate-level yoga pose that opens the pelvic area and stretches the muscles of the core, hips, hamstrings, inner thighs, and calves. The Sanskrit name of the Sleeping Vishnu Pose is Anantasana, which is derived from two Sanskrit words: “Ananta” meaning infinite or endless, and “asana” meaning yoga posture. Anantasana symbolizes Lord Vishnu resting on a thousand-headed coiled snake (Sheshanaga), lying at the bottom of the primordial ocean, which is why this asana is called Anantasana. Other commonly known names for this pose are Vishnu Pose, Vishnu Couch Pose, and Side Reclining Leg Lift Pose. Anantasana promotes awareness and helps improve flexibility and balance. It is ideal for both beginners and experienced practitioners.
Benefits of Sleeping Vishnu Pose
Strengthens different muscle groups-
Anantasana stretches the core, shoulders, neck, pelvic area, and entire body, thereby effectively strengthening all these muscle groups.
Improves Flexibility-
The Vishnu pose engages the entire legs, especially the inner thighs, hamstrings, and calves, which can help improve overall leg flexibility.
Improves balance-
Balancing on the one hand in Anantasana helps develop stability and coordination.
Increases strength and flexibility of the spine-
Anantasana also improves spinal flexibility by providing a gentle stretch to the back muscles. Regular practice of this pose can lead to a stronger, more flexible spine.
Relieves Stress-
In the Sleeping Vishnu pose, keeping the body horizontal improves circulation, reduces stress, and promotes relaxation.
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Steps to Do the Sleeping Vishnu Pose
As its name suggests, Sleeping Vishnu Pose is performed lying on one side, with your head supported by one hand and one leg extended upward. Lying on your side with one leg raised may seem easy, but it can be quite challenging and requires a lot of focus and concentration. To make it easier for you, here is a step-by-step guide so that even beginners can perform Anantasana easily.
Step 1: The Vishnu Pose requires strong engagement of the neck, shoulders, hip flexors, legs, and core muscles. Therefore, it is important to warm up these muscles properly to make them ready and avoid injury.
Step 2: Start by lying on your back with your legs extended and arms by your sides.
Step 3: Roll onto your right side. Make sure your body forms a straight line.
Step 4: Bend your right elbow and support your head with your right hand. Make sure to press your right armpit and right upper arm firmly into the mat.
Step 5: Now, inhale as you bend your left knee and bring it up to your waist, holding your left big toe with your left hand. Exhale, and then stretch your leg up towards the sky, fully extending your left arm to form Anantasana.
Step 6: Fix your gaze on a point in front of you. Keep breathing smoothly and properly engage your core as well as glute muscles.
Step 7: Focus on maintaining your balance without wobbling forward or backward.
Step 8: Hold this pose for 30 seconds to a minute or as long as you feel comfortable.
Step 9: To release the pose, inhale and lower the leg, bending the knee. Release the grip of the big toe and gently switch on the other side. Perform the same steps on the other side.
Modifications of Sleeping Vishnu Pose
The sleeping Vishnu Pose is an intermediate-level yoga asana that challenges your balance. We understand that safety is vital, especially for beginners. Therefore, we strongly recommend practicing this pose under the guidance of an expert teacher to ensure proper form and avoid injury. To make learning yoga easier and safer, we invite you to join our 200 Hour Yoga Teacher Training in Rishikesh at Rishikul Yogshala, a renowned Yoga School in Rishikesh, India.
Those who find it difficult to follow the above steps can try these modifications to practice the Sleeping Vishnu Pose:
Using a strap-
If you find it difficult to straighten the upper leg, you can use a yoga strap or a towel. For this, wrap the yoga strap around the ball of your upper foot and hold the ends with your hand. Make sure the grip is firm but gentle.
Support your head-
If supporting your head with your hand is uncomfortable, you can rest your head on your outstretched arm or use a cushion for support.
Using the cushion-
If you are having difficulty balancing, you can place a pillow or folded blanket under your hips to prevent wobbling and maintain stability.
Support of the wall-
Stability is the key to this yoga pose. If you’re a beginner, press the soles of your feet against the wall while doing Vishnu Pose for extra support. Also, press your lower leg to the wall while pulling your other leg upward.
Contraindications to Practicing Anantasana
• If you have any injury or pain in the neck, shoulders, or knees, then avoid practicing Sleeping Vishnu Pose. Also, avoid it if you have recent surgery.
• Do not practice this pose if you have pain or problems in your hips or lower back.
• Pregnant women should avoid this asana or practice it safely only with necessary modifications under the guidance of a prenatal yoga teacher after consulting a health care professional.
• Anantasana may not be suitable for people who have high blood pressure therefore they should avoid doing it.
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The Bottom Line
Sleeping Vishnu Pose is a great addition to any yoga practice that requires stretching and strengthening of the entire body. Along with providing many physical benefits, it also works wonders on the mental and spiritual well-being of the practitioner. Regular practice of the Sleeping Vishnu Pose can increase your flexibility, and stability and promote calmness.
Set in the serene lands of Rishikesh, the Yoga Capital of the World, all our Yoga Teacher Training courses are thoughtfully designed for both beginners and experienced practitioners. So, whether you are looking to deepen your practice or begin your career in yoga, enrolling in our Yoga Teacher Training in Rishikesh gives you unmatched opportunities to explore, learn, and grow.