Anantasana, or Sleeping Vishnu Pose, helps open the hips by stretching the inner thighs and hip flexors. It provides a gentle and deep stretch to the adductor muscles, allowing for increased flexibility and range of motion in the hip joint. Regular practice of Anantasana can improve hip mobility, relieve tension, and promote overall hip openness and flexibility. To know more, here is a comprehensive guide to the most effective variations of Anantasana to open hips.
4 Variations of Anantasana to practise to open hips
• Anantasana (Basic Variation)
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Anantasana, also known as ‘Sleeping Vishnu Pose’ or ‘Side-Reclining Leg Lift’, is a yoga pose that can help open the hips while simultaneously stretching and strengthening the body.
To practise the basic variation of Anantasana (Sleeping Vishnu Pose or Side-Reclining Leg Lift), follow these steps:
• Start by lying on your right side on a yoga mat or comfortable surface. Align your body so that it is straight and elongated. Rest your head on your right arm, which should be extended out to the side.
• Extend your right leg straight out in line with your torso. Your right foot should be flexed, and your toes pointing forward.
• Bend your left knee and bring your left foot towards your buttocks. Grab hold of your left big toe with your left hand.
• Slowly straighten your left leg towards the ceiling. Keep your leg active and engage your quadriceps muscles as you lift the leg.
• As you extend your left leg, focus on maintaining the alignment of your torso and avoiding any collapsing or rounding of the spine.
• Relax your left shoulder and keep your neck in a neutral position. Ensure that your head and neck are in a comfortable position, either resting on your arm or supported by a cushion.
• Stay in this pose for several breaths, allowing your body to relax and open. You can deepen the stretch by gently pulling on your left big toe, but be mindful not to strain or force the stretch.
• To release the pose, slowly bend your left knee and lower your leg back to the starting position. You can then roll onto your back or transition to the other side to repeat the pose on the opposite side.
Remember to breathe deeply and maintain a sense of ease and relaxation throughout the pose.
• Upavistha Anantasana (Wide-Legged Variation)
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Upavistha Anantasana, also known as the Wide-Legged Side-Reclining Leg Lift, is a yoga pose that opens the hips and stretches the inner thighs while providing a gentle twist for the spine. Here’s how to practise it:
• Start by sitting on your yoga mat with your legs spread wide apart in a V shape. Make sure you have enough space around you to comfortably extend your legs.
• Sit up tall and engage your core muscles to maintain good posture throughout the pose. Lengthen your spine and keep your chest open.
• Shift your weight to your right buttock and begin to lean to the right side. Keep your left sitting bone rooted to the ground.
• Extend your right arm along the inside of your right leg, reaching as far as you comfortably can. You can place your right hand on your shin, ankle, or foot, depending on your flexibility.
• Bend your right elbow and support your head with your right hand, allowing your head to rest on your arm. This will create a slight twist in your upper body.
• Keep your left leg active and firmly grounded. Flex your left foot and press it into the mat. Engage your left quadriceps and keep your left toes pointing up.
• As you settle into the pose, you can deepen the stretch by gently walking your right hand further down your leg. Maintain a gentle pull, but avoid straining or overstretching.
• Hold the pose for several breaths, allowing your body to relax and the stretch to deepen. Keep your breath smooth and steady.
• To come out of the pose, slowly release your right hand from your leg, bring your torso back to an upright position, and return to the starting position with your legs spread wide apart.
• Take a moment to rest and then repeat the pose on the other side by leaning to the left, extending your left arm along the inside of your left leg, and supporting your head with your left hand.
• Ardha Anantasana (Half Sleeping Vishnu Pose)
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Ardha Anantasana, also known as Half Sleeping Vishnu Pose or Half Reclining Leg Lift, is a yoga pose that stretches the inner thighs and hips while offering a gentle twist for the spine. Here are the steps to practise it:
• Start by sitting on your yoga mat with your legs extended in front of you.
• Bend your right knee and bring the sole of your right foot to the inner left thigh. Your right knee should be pointing out to the side.
• Shift your weight onto your right buttock and begin to lean to the right side. Keep your left sitting bone grounded on the mat.
• Extend your right arm along the inside of your right leg, reaching as far as you comfortably can. Your fingertips can rest on your shin, ankle, or foot, depending on your flexibility.
• Bend your right elbow and support your head with your right hand, allowing your head to rest on your arm. This creates a slight twist in your upper body.
• Keep your left leg extended out in front of you and actively engaged. Flex your left foot and press the left heel into the mat.
• As you settle into the pose, focus on maintaining a long, upright spine and a gentle twist through your torso. Avoid collapsing or rounding your back.
• Take deep, slow breaths and allow your body to relax into the stretch. Feel the opening in your right hip and inner thigh.
• Hold the pose for several breaths, enjoying the stretch and the gentle twist. Maintain a sense of ease and relaxation throughout the pose.
• To release the pose, slowly release your right hand from your leg, bring your torso back to an upright position, and extend both legs in front of you.
• Take a moment to rest and then repeat the pose on the other side by bending your left knee, bringing the sole of your left foot to the inner right thigh, and leaning to the left side.
• Eka Pada Anantasana (One-Legged Variation)
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Eka Pada Anantasana, also known as the One-Legged Sleeping Vishnu Pose or One-Legged Side-Reclining Leg Lift, is a yoga pose that opens the hips, stretches the hamstrings, and provides a gentle twist for the spine. Here are the steps to practise it:
• Begin by lying on your right side on a yoga mat or comfortable surface. Align your body so that it is straight and elongated. Rest your head on your right arm, which should be extended out to the side.
• Bend your right knee and place your right foot behind your left knee. Your right foot should be in line with your left knee.
• Shift your weight onto your right hip and reach your left arm over your head, resting your head on your left arm. This will create a comfortable position for your head and neck.
• Bend your left knee and reach your left hand to hold onto the big toe or ankle of your left foot. If you can’t reach, you can use a strap or towel around the foot for assistance.
• Slowly straighten your left leg, lifting it up toward the ceiling. Keep both legs engaged and actively press through the right heel.
• As you extend your left leg, focus on maintaining the alignment of your torso and avoiding any collapsing or rounding of the spine. Lengthen through your spine and keep your chest open.
• Relax your left shoulder and allow your left leg to lift as high as it comfortably can. Avoid any strain or forcing of the stretch.
• Hold the pose for several breaths, allowing your body to relax and open. Feel the stretch in your left hamstring, inner thigh, and hip.
• To release the pose, slowly bend your left knee and lower your leg back to the starting position. You can then roll onto your back or transition to the other side to repeat the pose on the opposite side.
Remember to breathe deeply and maintain a sense of ease and relaxation throughout the pose. Listen to your body and modify the pose as needed. If you experience any pain or discomfort, adjust the position or seek guidance from a qualified yoga instructor.
Practising Eka Pada Anantasana regularly can help improve hip flexibility and release tension in the legs and hips.
Social and lead images credits: Zee Studios / White Feather Films, Viiking Media & Entertainment
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