Anantasana

Side Reclining Leg Lift

ananta = endless; also the name of Vishnu's serpent

Written and reviewed by The Kriya Yogi · Updated 21 September 2026

Lying on one side with the upper leg lifted and held, balancing along the body's length.

Family: Supine
Level: beginner
Lineage: modern
Works on: hamstrings · hips · core

The yogic view

Named for Ananta, the serpent on which Vishnu reclines. The posture is documented in twentieth-century sources rather than the classical texts, though the image it draws on is ancient.

How to practise

Lie on the left side with the body in one line, legs stacked.
Extend the left arm overhead and rest the head on it, or bend the elbow and support the head in the hand.
Bend the right knee and take hold of the big toe with the right hand, or use a strap.
Straighten the right leg upward, keeping the hips stacked.
Press the left leg down for stability and keep the chest open.
Hold five to eight breaths and change sides.

For seated or floor-based work, use a clean, stable surface. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

What research shows

Side-lying removes the floor's help, so the deep hip stabilisers have to keep the pelvis from rolling while the raised hamstring lengthens. Most people roll backwards without noticing; stacking the hips and pressing the lower leg down is what makes the stretch honest. A strap around the lifted foot keeps the shoulder out of trouble.

Questions about Anantasana

+ How long should you hold Anantasana?

Anantasana suits a longer, quieter hold: roughly one to three minutes, or five to eight slow breaths if you are moving in and out of it as part of a sequence. Where the posture is one-sided, practise both sides for the same length of time. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.

+ Is Anantasana suitable for beginners?

Yes. Anantasana is a beginner-level posture in the supine family, and it is a reasonable shape to learn early. Reduce the range, use a wall or a cushion where balance or height helps, and hold it for fewer breaths at first. Read the cautions below before you begin, since "beginner-friendly" is not the same as "suitable for everyone".

+ What are the modifications for Anantasana?

Work with the shape rather than around it: reduce the range, shorten the lever by bending the nearest joint, and raise the floor toward you. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.

+ Who should avoid or modify Anantasana?

For Anantasana specifically: shoulder injury; neck injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.

+ What should you practise before and after Anantasana?

Prepare with Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose). Release afterwards with Ananda Balasana (Happy Baby Pose), Shavasana (Corpse Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.

+ What does Anantasana mean in Sanskrit?

Anantasana translates as side reclining leg lift — ananta = endless; also the name of Vishnu's serpent The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Supta Padangusthasana · Reclining Hand-to-Big-Toe Pose

Release with

Cautions

shoulder injury
neck injury

More supine

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.