Side Reclining Leg Lift Pose
Side Reclining Leg Lift Pose: Step-by-Step Instructions
Recline on your side for this leg lift, also known as Anantasana, that stretches the legs and hips while strengthening your core.
| Attribute | Details |
|---|---|
| Pose Name | Side Reclining Leg Lift Pose (Anantasana) |
| Pose Level | Intermediate (Level 2) |
| Primary Focus | Hamstrings, hips, core stability |
| Hold Duration | 20 seconds to 1 minute per side |
| Recommended Prep Pose | Pigeon Pose or other hip openers |
Anantasana
(Pronounced as "ah-none-TAHS-anna")
| Detail | Description |
|---|---|
| Sanskrit Name | Anantasana |
| Meaning | "The seat of Vishnu," named after the Hindu deity |
| Body Shape | Mimics the serpent that served as Vishnu's couch |
| Best Sequenced After | Hip openers such as Pigeon Pose |
Ananta is one of the names of the Hindu deity Vishnu, and Anantasana literally means "the seat of Vishnu."
In this posture, your body takes the shape of the famous serpent who served as a couch for Vishnu. It is generally best to do this pose after hip openers like Pigeon Pose.
How to Do Side-Reclining Leg Lift
| Step | Key Action |
|---|---|
| 1 | Lie on your left side with legs, hips, and shoulders aligned |
| 2 | Extend left arm, bend elbow, and support head with left hand |
| 3 | Bend right knee and grip right big toe (or use a yoga strap) |
| 4 | Extend right leg and arm straight up toward the ceiling |
| 5 | Hold 20 seconds to 1 minute, then repeat on the other side |
Step One
Lie down on your left side. Place your legs and feet in a straight line with your hips and shoulders. Keep your right arm on top of your right hip.
Step Two
Extend your left arm straight on the mat so that your fingers point away from your head and your arm remains under your head while staying in line with your torso. Then bend your left elbow and use your left hand to support your head.
The hand should rest against your head above your left ear. Open your armpit as you lengthen your left upper arm, keeping your left elbow in line with your torso. Take a couple of breaths here.
Step Three
Bend your right knee and lift the right leg up so that you can catch your right big toe between your right thumb and first fingers. Stay on your side. If you find yourself rolling, move closer to a wall. Press the sole of your left foot firmly into the bottom of the wall to give you stability.
If you cannot comfortably grip your right big toe in your right hand, use a yoga strap. Make a small loop and wrap it around the right foot underneath the balls of the foot. Then hold the end of the strap in your right hand and use it to pull your right leg up as far as you can.
Step Four
Now while maintaining a firm grip on the right big toe, extend your right leg and right arm straight up together. The sole of your right foot should face the ceiling. Use your thigh muscles to keep the right leg straight with the right knee facing you.
Try to hold the right leg up within the same plane as your torso; the leg should not lean in front of your torso or behind it.
Tuck your tailbone in as you extend both legs through your heels and breathe normally.
Step Five
Hold the pose for a minimum of 20 seconds. Gradually increase the hold up to a minute as you continue practicing. After you release your leg, lie on your back for a few breaths. Then roll onto your right side and repeat the steps for the same duration.
Beginner's Tip:
If you need extra support in the pose, practice it in a corner. Lie on your side with your back against one wall while the foot of your bottom leg presses into the adjoining wall in the corner.
Pose Information
| Attribute | Details |
|---|---|
| Sanskrit Name | Anantasana |
| Pose Level | Level 2 (Intermediate) |
| Target Areas | Hamstrings, hips, core, lower back |
| Props (Optional) | Yoga strap, wall for support |
| Contraindications | Neck injury, severe sciatica, shoulder issues |
Sanskrit Name:
Anantasana
Pose Level:
Level 2
Benefits
| Benefit | Description |
|---|---|
| Hamstring Flexibility | Opens the hamstrings and relieves tension in the legs |
| Back Relief | Reduces backaches and eases lower back tension |
| Hernia Prevention | Helps prevent hernias by strengthening the abdominal wall |
| Improved Circulation | Promotes blood flow to the abdomen and pelvic region |
| Core Stability | Strengthens the obliques and deep core muscles through balance |
| Hip Mobility | Increases range of motion in the hip joints |
Opens the hamstrings and relieves tension in the legs
Reduces backaches and eases lower back tension
Helps prevent hernias by strengthening the abdominal wall
Promotes circulation to the abdomen and pelvic region
Strengthens core stability and improves balance
Increases hip mobility and range of motion