Side-Reclining Leg Lift

The side reclining leg lift pose in yoga, also known as the ‘Vishnu pose’ or Anantasana, is a core-balancing pose that concentrates mainly on the pelvic region.

Regular practice of this posture not only helps in toning the abdominal muscles but also strengthens and stretches the sides of the body and the back of the legs.


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Side-Reclining Leg Lift Steps :

  1. Lie down on a mat, preferably on your left side and steady this position by pressing the heels and the outer part of the left foot firmly into the floor.
  2. Raise your right arm straight out along the floor and directly above your head. Your right arm should be at a 90-degree angle to your body.
  3. Lift your head off the floor and support it with the palm of your left arm.
  4. Rest the right arm on the side of your body and maintain balance.
  5. In the next step, bend your right leg at the knee, reach towards the big toe and grab it with the thumb and first two fingers of the right hand.
  6. Hold this position and maintain balance.
  7. Proceed by exhaling and stretching the right leg towards the ceiling. If you find it difficult to extend the leg completely, try to hold the foot with the help of a belt.
  8. Hold this position for a few breaths and then release slowly.
  9. You can repeat the same sequence of the side-reclining leg lift steps for the other side of your body and hold the position for the same amount of time.

Side-reclining leg Lift- Precautions

  • Although this asana has a myriad of health benefits, the side–reclining leg lift precautions are especially crucial for people suffering from conditions such as sciatica, slipped disc, and cervical spondilitis.
  • People with these problems should either refrain completely from practicing the anantasana or practice it under professional supervision.

Beginner’s Tip For Side-Reclining Leg Lift :

  • Although this asana is not very difficult to perform, beginners may use support for better balance while performing this pose. One of the main beginner’s tips for the side reclining leg lift pose is that they can wedge a bolster or a high pillow against the back for better body balance while practicing this pose.

Benefit To Body Parts :

  • Anantasana helps in toning the abdominal muscles.
  • It stretches and strengthens the sides of the torso.
  • It increases the flexibility of the spine and muscles in the legs.
  • The hamstrings are stretched and strengthened, which increases their efficiency.
  • It reduces the obesity of the hips and thighs through the stretching action.
  • It promotes better blood circulation in the leg muscles.
  • It also helps in the development of the pelvic region.
  • It helps prevent problems like hernia by toning muscles.
  • It also helps in improving overall body balance.

Therapeutic Applications :

  • Anantasana is very beneficial to people suffering from problems like sciatica, arthritis, hypertension, peptic ulcers, and colitis.
  • Regular practice of this asana helps in relieving both physical as well as mental fatigue.
  • It is also helpful in treating and curing urinary disorders related to the urinary bladder, uterus, prostrate, testes, and ovaries.
  • It is helpful in treating disorders of the sex glands.
  • It is also beneficial in correcting menstrual disorders and edema of the arms or legs.

Variations for Side-Reclining Leg Lift :

  • Ardha Padma Anantasana
  • Dwi-Pada Anantasana

Preparatory Poses for Side-Reclining Leg Lift :

  • Gate Pose (Parighasana)
  • Reclining Big Toe Pose (Supta Padangusthasana)
  • Extended Triangle Pose (Utthita Trikonasana)

Follow Up Poses :

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