This article is supported by our readers. We earn a commission through links with no extra cost to you.

Anantasana & Anjaneyasana Benefits, Steps, Variations

Anantasana – Side reclining leg lift

Also known as Vishnu’s pose, Anantasana is a reclining pose that is dedicated to Lord Vishnu. It may look simple but is in fact quite difficult to maintain a calm and cool attitude while in the pose. Anantasana has many health benefits apart from emotional too which you will read later.

What does yoga poses do to the body?

Yoga has been known from generations to benefit the mind, body, and soul. Initiated in India by the great sages, yoga is currently taking on the whole world as many people realized its benefits.

Just like any new thing, yoga can be difficult for beginners but once you are in the zone, you will realize the changes within you and can become an expert in yoga. Uplifting yourself to a higher level, here are some of the poses practiced in yoga that can develop healthy stamina and strength in your body. Here are three of the poses that can help you keep calm and develop a sense of patience with limitless energy in the years to come.


Three of the popular inverted poses are headstand, shoulder stand, and plow. They are fondly called as the King, Queen, and Prince of asanas. You can derive fit muscles and boundless stamina that will keep you energetic every day. The key is to bring the legs higher than your heart which will reverse the blood flow and other fluids in the body. This will alleviate any tension in your leg muscles.

Relaxation poses

The popular corpse pose (Shavasana) is one of the relaxation poses that have optimum benefits. For starters, it can calm your mind and body giving you a good amount of relaxation. It will loosen up the tensed muscles of your body and helps them to ease cozily. Relaxation poses can be done during the beginning and end or during the middle of yoga practice. However, no matter how easy it seems, it can be challenging due to our inability to relax completely.

Plank poses

Want to build strength in your arms, wrists, and spinal area? Then plank poses are considered one of the best for you. If you are overweight, it can be thrilling to maintain a proper balance in your arms and that’s the best part of it. When you realise the extra weight, it can actually turn your negative to positive and help you to maintain the right weight and perform the right pose with approriate balance. Another benefit of plank poses are they actually prepare you for inversion poses.

If you want to benefit as much as possible from plank poses try to hold for a minute. Side plank poses especially benefit the shoulder area.

Anantasana – pronunciation and meaning

The name Anantasana is derived from Sanskrit which is dedicated to Lord Vishnu’s resting pose. It is pronounced as A-nant-AWS-ah-nuh

  • Anant = without end or the infinite one
  • Asana = pose

Anantasana – Introduction

Anantasana is one of the rare types of asana that can even be learnt at home. Derived from the thousand headed serpent Shesha over which Vishnu God rests under the sea bed. Before starting on with yoga practice, make sure you undergo proper warm up, pranayama i.e. breathing exercise etc. and sit in proper position to benefit accordingly.

Anantasana – Benefits

Just like any other yogic postures can benefit your body in both ways – emotionally and physically. Anantasana has good benefits to talk about. Let’s see what are they.

  • Tones the abdominal muscles
  • stretches the body sides while giving it a good massage
  • the asana not only strengthens the armpits but also enhances the shoulder muscles
  • lying on the particular side can stimulate the blood circulation in the respective area automatically
  • increases the performance of heart/brain due to proper circulation of blood and oxygen
  • cuts down back pain issues
  • improves the digestive system

The best part about Anantasana is not just adults but kids and elder people as well can practice this posture due to its varied benefits. Did I mention that Anantasana can relieve mental stress and its co-relatives such as fatigues, depression etc.

How to perform Anantasana

Step 1: Lie down on your back in a straight position.

Step 2: Now turn to your left side.

Step 3: Lift the right leg in a 90 degree angle and keep the left hand below your head for supporting it.

Step 4: Raise the right hand up in air and try to grab the toes of your right leg using the fingers. Do not bend your knee and keep it upright.

Step 5: Maintain this position for 20 seconds. Count the breath and then release slowly.

Step 6: Now turn to the other side slowly and repeat the process.

Step 7: Make sure to count the breath everytime while changing positions.

Anantasana – Warnings and contradictions

While the benefits of Anantasana are numerous, there are certain warnings attached to it. Anantasana is NOT recommended for people who are having sciatica pain, spondylitis issues, or slip disc problem. If you or your family member who want to learn yoga is dealing with these issues, make sure they consult their medical practitioner before practicing this asana and learn it from a qualified yoga teacher.

Anjaneyasana – Lunge Pose

Another in the yoga pose, Anjaneyasana is another name of Lord Hanuman in Hindu religion. A main character in the epic story Ramayana, Hanuman is also called as Anjaneya whose mother’s name is Anjani. In technical words, the Anjaneyasana is referred to crescent pose for the shape of body.

Importance of Yoga

Yoga is not a religion. It is a healthy way of living and teaches us to control the five senses along with proper mind and body. By regular practice of yoga, you can actually balance off all the three beings – physical, mental, and spiritual. It is a bit difficult than other exercises since it requires proper focus but with proper practice, you can actually master yoga techniques easily.

Yoga delivers many benefits that have the power to heal not only your physical issues but emotional too such as depression, fatigue, the balance of body, and many more. It can eliminate any negativity in the body and promote self-healing thereby healing the nervous system.

Anjaneyasana – pronunciation and meaning

Anjaneyasana is a Sanskrit name that is pronounced as An-jah-ney-ah-asa-nah.

The meaning of is downward facing dog.

  • Anjaneya = name of Lord Hanuman
  • Asana = pose

Anjaneyasana – Introduction

Anjaneyasana works great for athletes. Now this does not mean it is not good for you. It helps in treating the lower parts of the body by healing any soreness, hamstrins, hips etc. The lunge pose may seem easy to do at first but it actually requires proper balance of the body. Plus there are a plethora of benefits you will receive with this asana.

At initial stage, you might have trouble balancing the pose. What you can do is practicing the pose facing it towards the wall. Press the big toe of your front foot against the wall. Now stretch the arms up and curve your back in a crescent shape.

Anjaneyasana – Benefits

Anjaneyasana holds many health benefits for you. Here are few of the benefits for you.

  • Strengthens the muscles in the shoulders and arms
  • the gluteus maximus muscles are stretched thereby making it more flexible
  • with regular practice the body gets balanced and toned with unbeatable energy and strength
  • flexibility of your knees, legs, arms, hips, shoulders and abdomen
  • stimulates the reproductive organs
  • helps with digestion
  • people who are dealing with sciatica benefit good as it stretches the hamstrings and leg muscles
  • beneficial for the heart

Anjaneyasana – How to perform

Begin with a downward facing dog. Now exhale and step the right foot forward between the hands. If you are facing trouble, make sure to use your hand to move the foot up and align knee over the heel. Now lower the left knee to the floor keeping the top of the foot area on the floor.

Slide the left leg back till you feel a comfortable stretch in your front thigh and groin area. Ensure that your right knee stays in place are does not nudge. Exhale and slowly take the lunge deeper by allowing the right knee to move slightly in front of the ankle.

While sweeping the arms slowly overhead, inhale and lift the torso area upright. Note that the arms must be straight and perpendicular to the floor. Do not slouch. Grow tall from the pelvis area to the crown of the head. Lift your chin slightly so that it does not put strain on your neck.

Hold for a minute and then exhale while taking the torso down. Place your hands on each side of your right foot. Curl your toes back and with another exhale lift the left knee off the floor and go back to the Adho mukha svanasana. Repeat Anjaneyasana with the left foot forward.

Anjaneyasana – Variations

  • Take the spine into a back bend position
  • You can even keep the knee above the heel if you are dealing with knee pain or have injured your knee area.

Anjaneyasana – warnings and contradictions

This pose is not recommended for those who are dealing with heart diseases. If you want to practice this pose, make sure to ask your yoga master or your medical practitioner before trying out this pose.

« »