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    Person practising Sleeping Vishnu Pose (Anantasana) lying on one side while holding the raised foot with one hand.
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    Sleeping Vishnu Pose (Anantasana)

    A graceful side-lying balance pose named after Ananta, the endless serpent upon whom the god Vishnu is often depicted reclining.

    Teacher featured in image: Rebecca Moore 

    Category: Side-Lying Balance/Hip Opener

    Difficulty: Intermediate

    Sanskrit: Anantasana (ah-nahn-TAH-sa-na)

    Main Focus: Balance, Strength, Flexibility 

    Props: Belt, Blanket, Blocks

    Sleeping Vishnu Pose (Anantasana) is a side-lying balancing yoga pose that strengthens the core, legs and hips while improving balance, flexibility and body awareness. Practised with the body supported on one side and the top leg extended upwards, this pose challenges stability, encourages mindful alignment and develops control through steady breathing. Suitable for practitioners with an established yoga practice, Sleeping Vishnu Pose is commonly found in Hatha, Iyengar and Vinyasa Yoga sequences as both a balancing and hip-opening posture. Using props or modifying the leg position can make the pose more accessible while still providing many of its strengthening and stretching benefits.

    How to Practise
    1. Lie on your right side with your legs extended and stacked.
    2. Rest your head in your right hand, with your right elbow directly beneath your shoulder.
    3. Engage your core and lengthen through both legs.
    4. Bend your left knee and reach your left hand to hold your left big toe, ankle or calf.
    5. Slowly extend your left leg towards the ceiling as far as is comfortable.
    6. Keep your torso stable, avoiding rolling forwards or backwards as you maintain the pose.
    7. Gaze softly forwards and breathe steadily.
    8. Hold the pose for 5–8 breaths.
    9. Slowly release your left leg and repeat on the opposite side.
    Benefits
    • Strengthens the core, hips, and stabilising muscles
    • Stretches the hamstrings, inner thighs, and groin
    • Improves balance and body awareness
    • Encourages focus and concentration
    Modifications
    • Keep the top knee bent with the foot resting on the floor in front of the body for extra stability
    • Hold behind the thigh instead of the foot if hamstring flexibility is limited
    • Use a yoga strap around the lifted foot to help maintain length in the spine
    • Rest the head on a folded blanket if the neck feels strained
    Prep Poses

    Preparing the hips, hamstrings and legs before practising Sleeping Vishnu Pose can help create more space and ease in the final posture. These poses encourage flexibility and mobility while introducing some of the movements used in Anantasana.

    Standing Hand to Big Toe Pose (Utthita Hasta Padangusthasana) – Stretches the hamstrings and prepares the legs for the extended position in Anantasana.

    Bound Angle Pose (Baddha Konasana) – Opens the hips and inner thighs, helping to improve mobility before practising Anantasana.

    Counterposes

    After practising Sleeping Vishnu Pose on both sides, counterposes can help release areas that have been working and bring the body back into a comfortable, neutral position. Gentle floor-based poses allow the spine, hips and legs to relax after the balance.

    Corpse Pose (Savasana) – Allows the body to return to a neutral, symmetrical position after lying and balancing on one side.

    Supine Twist (Supta Matsyendrasana) – Gently releases the spine, hips and lower back after the side-lying balance.

    Props to Support Sleeping Vishnu Pose (Anantasana)

    Props and simple modifications can create much more space in Sleeping Vishnu Pose, making it easier to find stability, maintain length through the body and reduce strain through the neck and hamstrings.

    Yogamatters Organic Cotton Yoga Blanket
    Organic Cotton Yoga Blanket
    £35.00
    Yogamatters Organic Cotton D-ring Yoga Belt
    Organic Cotton D-ring Yoga Belt
    £9.00
    Yogamatters Organic Cotton Classic Yoga Belt - 0.9m
    Organic Cotton Classic Yoga Belt - 0.9m
    £6.00