Intermediatesupine

Anantasana

अनन्तासन

Anantasana (Side-Lying Leg Raise) is a reclining pose where one leg is raised vertically while lying on the side, stretching the hamstrings and improving balance.

Anatomy Involved

Benefits

Stretches hamstrings and inner thighs
Strengthens core and obliques
Improves balance on side
Good for sciatica relief
Tones the abdominal muscles
Full anatomical benefits — muscles, joints, organs →

Avoid If

Neck pain — use pillow instead of hand
Sciatica (if aggravated)
Shoulder injury

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

✕Forcing the hips open beyond their current range

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Press the back of the head gently into the floor
2Keep the lower back in its natural curve
3Relax the shoulders away from the ears
4Soften the facial muscles and jaw
5Breathe deeply into the belly
6Allow the hip joints to open gradually — never force
7Fix the gaze on a steady point (drishti) for balance

Pose Details

Helps With

sciaticaflexibilityback pain

Pose Type

balancehip opener

Body Focus

lower bodyhipscore

Focus Areas

flexibilitybalancestrength

Best For

beginners

Yoga Styles

hathaiyengaryin

When to Practice

cool downrestorative

Position

supine

Modify If You Have

neck pain

Rest head on a pillow instead of the palm.

hamstring injury

Keep the raised leg slightly bent. Use a strap.

Target Areas

Practice Flow

Supta Tadasana

Apanasana

Supta Padangusthasana I

This pose

Supta Baddha Konasana

Savasana

About this Pose

Anantasana (Side-Lying Leg Raise) is a reclining pose where one leg is raised vertically while lying on the side, stretching the hamstrings and improving balance.

How to Practice

1. Lie on the left side, body in one straight line.

2. Bend the left elbow and rest the head on the left palm.

3. Place the right hand on the right thigh. Steady the breath.

4. Bend the right knee, reach the right hand to hold the right big toe.

5. Inhale, slowly straighten the right leg upward toward the ceiling.

5 more steps remaining

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Frequently Asked Questions

Common questions about Anantasana

What is Anantasana?

Anantasana (Side-Lying Leg Raise) is a reclining pose where one leg is raised vertically while lying on the side, stretching the hamstrings and improving balance.

What are the benefits of Anantasana?

Stretches hamstrings and inner thighs. Strengthens core and obliques. Improves balance on side. Good for sciatica relief. Tones the abdominal muscles.

Who should avoid Anantasana?

Avoid this pose if you have: Neck pain — use pillow instead of hand, Sciatica (if aggravated), Shoulder injury.

How many steps are in Anantasana?

Anantasana is practiced in 10 steps. Lie on the left side, body in one straight line.

Is Anantasana suitable for beginners?

Anantasana is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Anantasana?

You may use: strap. Props make the pose more accessible and comfortable.

What conditions does Anantasana help with?

Anantasana is therapeutic for: sciatica, flexibility, back pain.

What poses should I do before Anantasana?

Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.