Sleeping Vishnu pose or anantasana can improve flexibility and ward off stress. Here are all the health benefits of this yoga pose and how to do it.
Whether it’s engaging your core muscles, stretching your hamstrings, or opening your hip flexors, incorporating Sleeping Vishnu pose or Anantasana into your daily routine has many benefits. many health benefits. Although it may seem simple, this yoga pose is an effective way to improve flexibility, strength and balance. Beyond its physical benefits, anantasana offers mental and emotional benefits. It reduces tension, anxiety and weariness, promoting relaxation and well-being. This pose promotes mindfulness and awareness by improving balance and concentration. Know all the health benefits of sleeping Vishnu pose and how to do it correctly.
What is the pose of sleeping Vishnu?
Sleeping Vishnu pose, also known as anantasana, is a relaxing yoga posture inspired by the Hindu deity Vishnu reclining on the cosmic serpent Adishesha. In this pose, you gently lie on your side, lifting one leg up and reaching for your big toe with the other hand. “This seemingly basic posture offers many benefits, including improved flexibility, strength and mental clarity,” says Himalayan fitness expert Siddhaa Akshar. As you hold the pose, your hamstrings and hips gently stretch, while your core muscles work to keep you balanced. It also promotes relaxation, stress reduction and inner peace in addition to its physical benefits.
Benefits of Sleeping Vishnu or Anantasana Pose
Here are some potential benefits of the sleeping Vishnu pose.
1. Improves flexibility
Sleeping Vishnu pose is a powerful tool for improving flexibility. When you lie on your side and extend one leg upward, you are essentially stretching the hamstrings, calves, and groin muscles. This lying stretch helps lengthen these muscle groups, improving their range of motion. Additionally, the pose opens the hips, releasing tension and promoting greater flexibility in the hip joint. By practicing anantasana regularly, you can significantly improve your overall flexibility, making movement easier and reducing the risk of injury. A study published in the International Yoga Review found that regular yoga practice can increase flexibility.
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2. Increases strength
Sleeping Vishnu pose is an effective technique for increasing strength, especially in the core muscles. When you balance on one side, raising one leg and reaching for your toe, your core muscles work to keep your body stable. This isometric contraction strengthens the abdominal muscles, obliques and lower back. Additionally, the pose tests your shoulder and arm strength as you keep your leg straight and reach for your toe. Regularly practicing Anantasana can significantly improve your core strength and overall stability. A study published in the Journal of Ayurveda and Integrated Medicine discovered that regular yoga practice can increase your muscle strength.
3. Improves balance
Sleeping Vishnu pose is a great approach to improve your balance. “When you lie on your side and raise one leg toward the ceiling, you effectively improve the balance of your body,” explains the expert. To stabilize your torso during this balance exercise, engage your core muscles, especially the obliques and lower back. Additionally, the muscles in your shoulders and arms play an important role in supporting your extended leg. Regularly practicing anantasana can help improve your balance, coordination, and sense of balance, or your body’s perception of its position in space.
4. Reduces back pain
Sleeping Vishnu pose can help relieve lower back discomfort by gently stretching the spine and surrounding muscles. “Lying on your side and extending one leg up provides gentle traction on your spine, which can help decompress the vertebrae and relieve stress,” says the expert. The pose also stretches the hamstrings and hip flexors, which can cause lower back pain if they are tight. Regular practice of Anantasana can help you increase spinal flexibility, reduce muscle tension, and relieve lower back pain.

5. Relieves stress
Sleeping Vishnu pose is a very effective stress relief and relaxation technique. Holding this pose will have a relaxing effect on your mind and body. The slow, deep breaths required to hold the pose activate the body’s relaxation response, which reduces stress hormones such as cortisol. Additionally, a gentle stretch of the hamstrings and hips can relieve physical tension, which can lead to mental and emotional stress. By practicing anantasana regularly, you can develop a sense of calm and peace, which results in a more balanced and stress-free lifestyle. A study published in the International Journal of Preventive Medicine has found that yoga is helpful in relieving stress, anxiety and depression.
How to do sleeping Vishnu pose or anantasana?
Here is a step-by-step guide on how to perform Sleeping Vishnu pose or anantasana.
- Start by lying on your right side. Keep your legs extended and your right arm bent, supporting your head.
- Inhale and lift your left leg toward the ceiling. Keep your foot flexed.
- Come back with your left hand and grab your big toe.
- Extend your left arm toward the ceiling, aligning it with your raised leg.
- Engage your core muscles to maintain balance and stability.
- Breathe deeply and hold the pose for 30 seconds to a minute.
- Exhale and slowly lower your leg toward the floor.
- Repeat the same steps on your left side.
Are there any side effects of sleeping Vishnu pose?
Here are some potential side effects of this pose that you should not ignore, especially if you plan to incorporate it into your fitness routine:
- If not performed correctly, Anantasana can strain your lower back, especially if you have pre-existing back problems.
- Poor neck alignment can lead to tension and pain.
- Reaching over the toe can put pressure on the shoulder joint, especially if you have shoulder problems.
- If your hamstrings are tight, stretching them too hard can lead to strain or injury.
Take away
Sleeping Vishnu pose is a relaxing yoga posture that has many benefits for the body and mental health. Practicing this pose regularly can help you improve your flexibility, strength, balance, and mental health. However, you need to listen to your body and avoid pushing yourself too much. If you are new to yoga or have underlying health conditions, you should speak with a certified yoga instructor to ensure proper alignment and technique.
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