Yoga BLOG

Execution and benefits of Anantasana - the lying side stretch The lying side stretch, also called Anantasana or Sleeping Vishnu, is a yoga pose for advanced practitioners . Beginners may struggle with the stability required for a proper execution of the pose. The yoga pose is named after Lord Vishnu, who, according to famous images from Hindu mythology, lies propped up on the side of a serpent. Performing Anantasana Lie in a straight line on one side of your body and stretch your arm, which is on the floor, above your head. Bend the elbow of this arm and support your head on your free hand. It is important that all of your weight is on your side and that you do not shift it forward or backward. Bend the knee of the leg on top and grab your toe. Gently stretch your leg so that the sole of this leg is facing upwards. The knee of this leg should be fully extended. Now pull your straight leg closer to your head until it ideally forms a right angle with your torso and with the leg still on the floor. Hold the exercise for at least 30 seconds and then slowly release the exercise at the end. Then switch sides. To do this, lie on the other side of your body, grab your other toe and stretch your leg as described above. What are the benefits of Anantasana When performing Anantasana, you stretch the muscles of your back and sides, as well as your thigh and calf muscles. Your oblique abdominal muscles, hip, and pelvic floor muscles are strengthened, which can help prevent back pain and osteoarthritis. Regular practice of the exercise can prevent the worsening of osteoarthritis and relieve sciatica pain. However, if in doubt, you should consult your doctor to determine whether you can safely perform the yoga exercise. Especially if you frequently experience pain in your hips, neck, or cervical spine, consulting your doctor beforehand is strongly recommended. Lying on your side relieves pressure on your bowels and stimulates blood circulation. The exercise has a positive effect on the bladder. Women also benefit from a positive effect on their ovaries, and menstrual cramps decrease. In men, the yoga exercise has a positive effect on the prostate. The exercise stimulates the first chakra and reduces stress-related symptoms such as fatigue or headaches. Ideally, you should incorporate the yoga exercise into an existing set of exercises so that the positive effects of the yoga exercise are enhanced with other asanas. Help for beginners Beginners in particular find it difficult to find their balance in the sleeping Vishnu pose, causing their upper body to tip either forward or backward when they extend their upper leg. Performing the exercise with a partner who holds your shoulders for additional stability will make the exercise much easier. Alternatively, you can practice the yoga pose lying directly in front of a wall. The resistance gives your back more stability and prevents it from tipping backward. Furthermore, as a beginner, you may find it difficult to reach your toes. But that's okay; the more you do the exercise, the closer your hands will get to them. If you can't reach your toes yet, you can complete the missing section with a yoga strap . Even if you find Anantasana difficult to perform at first, you should simply keep trying the yoga exercise. Over time, you will develop the necessary upper body stability to perform Anantasana correctly. As a beginner, you should have a yoga instructor demonstrate your execution, as minor mistakes and poor posture often creep in. Image © byheaven / 123rf.com