A Complete Guide to Anantasana | How to Perform Yoga & Benefits

Anantasana yoga

Anantasana is a standing yoga pose that helps to open up the hips, strengthen the legs and stretch the spine. This asana is known as the “Reclining Vishnu Pose” or “Vishnu’s Couch Pose.”

The name comes from the Sanskrit words “Ananta” (endless, eternal) and “Asana” (pose).

Anantasana, or the reclining figure four pose, is a powerful yoga posture with many benefits. The pose helps to improve flexibility and muscle tone in both your legs and hips.

It can also help to reduce stress levels, calm your mind and body, and strengthen your core. Anantasana can be great if you want to add some challenge and variety to your yoga practice.

In this article, we’ll discuss the steps for performing anantasana, how to modify it for your comfort and experience, and what benefits you can expect from this asana.

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Benefits of Anantasana Yoga

The main physical benefit associated with Anantasana yoga is improved hip flexibility. This asana stretches external rotators (the gluteus medius) and internal rotators (the adductors), which help open up tight hips while strengthening them simultaneously.

Additionally, it engages muscles in both legs, which helps improve balance and stability while stretching out any knots or tension stored in those areas and relieving lower back pain caused by tightness or weakness in these muscle groups.

On a mental level, Anantasana can help reduce stress levels by calming one’s mind and body through its meditative qualities, allowing one to become still within their practice, which promotes clarity of thought and inner peace.

Furthermore, because it requires us to remain balanced within our posture, it helps align our energy centers (chakras), thus encouraging self-awareness on a deeper level which can aid personal growth over time if practiced regularly.

Some of the primary benefits of Anantasana include:

Improves flexibility in the legs and hips:

Anantasana stretches the muscles of your legs and hips, improving their flexibility over time. This helps increase your range of motion, reducing tension and discomfort in these areas.

Strengthens the core:

Holding this pose engages your core muscles, helping to build stronger abs and improve stability. It is a great pose to practice if you want to tone your core muscles.

Reduces stress:

This pose’s calming effect can help reduce stress and anxiety. It also helps to calm the mind and relax the body, leading to a more peaceful state of being.

Alleviates lower back pain:

Anantasana can help to ease the tension in your lower back and alleviate any lower back pain or discomfort.

How to Perform Anantasana?

Begin by lying flat on your back with your feet planted firmly on the ground. You should cross your left ankle over your right leg while bending your left knee, so that the inside of the left foot rests against the right thigh.

If this position is uncomfortable, try supporting yourself with a block or bolster underneath each leg. From here, flex both feet so that all 10 toes are pointing directly up towards the ceiling.

It’s important to note that Anantasana should be done slowly and with control to prevent injury or strain.

You should also avoid forcing yourself into deeper positions until you feel ready; instead, focus on making small adjustments until you reach a comfortable level of intensity.

Once you have achieved a comfortable level of intensity in this pose, extend both arms out along either side of you with palms facing up towards the sky. Remain in this pose for five deep breaths before slowly releasing back onto the floor.

Worried about how to do Anantasana, Here are the Steps:

  1. Begin seated with your legs extended in front of you.
  2. Bend your left knee and cross the ankle over the right thigh. Keep your right leg extended and slightly bent.
  3. Lean back onto your forearms and slowly lower your torso toward the floor. Make sure to keep your spine straight and your head in line with the rest of your body.
  4. Hold the pose for 30 seconds to 1 minute, breathing deeply.
  5. Release the pose and return to a seated position. Repeat on the opposite side.

Modifications of Anantasana

If this pose is too challenging, there are several modifications you can make to make it more comfortable.

You can start by leaning against a wall to support your back or using a yoga block under your buttocks for extra support. You can also keep your leg bent instead of extending it out.

You can also use a strap around the thigh of your bent leg to help keep it in place. Once you feel more comfortable and steady in the pose, you can gradually increase the duration of your hold.

What to Expect

You may feel the tension in your legs and hips initially practicing this pose. This tension will release with time and regular practice, and the pose will become easier.

You can also expect to improve your core strength, flexibility, and balance with the regular practice of Anantasana Yoga.

It is a great pose for cultivating mindfulness and relaxation, so take your time and stay in tune with your breath as you practice.

Tips to Keep in Mind

  • Make sure to keep your spine straight, and your neck relaxed when performing this pose.
  • Warm up your muscles before practicing Anantasana; this will help prevent injuries.
  • If you’re a beginner, start with a shorter duration and work your way up as you become more comfortable.
  • Listen to your body and be mindful of any pain or discomfort when performing this pose. If something doesn’t feel right, stop and modify your position.
  • Make sure to breathe deeply when practicing this pose; it will help to relax your body and mind.


Anantasana is a great pose for improving flexibility, strength, and stability in the legs and hips. It can also help to reduce stress and anxiety, as well as alleviate lower back pain.

Make sure to practice this pose and focus on breathing deeply. You can expect improvements in your flexibility, balance, and core strength.

Anantasana is a powerful pose that can help to open the hips, improve flexibility and reduce stress. Give it a try and enjoy the many benefits of Anantasana!

Regular practice can also aid in personal growth by promoting inner peace and alignment of the energy centers (chakras).

Happy practicing!

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