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Easy methods to Do Sleeping Vishnu Pose (Anantasana) in Yoga

Additionally Identified As: Reclining Vishnu Pose, Vishnu’s Sofa Pose

Targets: Balancing

Degree: Intermediate

The identify of Sleeping Vishnu Pose and its look are deceptive as a result of it is actually fairly a problem to remain balanced on the knife’s fringe of your aspect with out tipping over. It is a good addition to any follow as a result of it forces you to stabilize your self in a approach that your physique and your thoughts will not be used to. It supplies a stretch to your hamstrings and internal thighs as properly. Have a strap useful if these are areas of tightness for you. You may follow this pose when engaged on steadiness or on relieving tight muscle mass.


This pose improves steadiness and stretches the hamstrings, internal thighs, and calves. Engaged on steadiness and core power are vital components of any yoga follow. Whereas yogis do a number of standing balances and even arm balances, balancing in your aspect is fairly uncommon and gives a very totally different expertise. Higher steadiness will show you how to all through your every day life in avoiding harm as a result of journeys and falls. Tight hamstrings and calves are frequent for runners and people in sports activities that contain working.

Step-by-Step Directions

  1. Start by mendacity in your again.
  2. Stretch your proper arm to the again of your mat. Roll over onto your proper aspect. Your head will relaxation in your higher arm.
  3. Bend your proper arm and carry your head. Carry your proper hand to cup and help the aspect of your head the place it feels comfy.
  4. Flex each toes. Hold them flexed all through this pose.
  5. Attempt to maintain your entire physique in a single line from elbow to heels. Do not tip ahead or backward.
  6. Bend your left knee and snatch the massive toe along with your left hand in a yogi toe lock. (This can be the place issues get actually tippy.)
  7. Straighten your left leg towards the ceiling as a lot as doable.
  8. Keep your steadiness in your aspect with out rolling by firmly rooting your thigh bone and higher arm into the bottom for stability.
  9. Launch your toe and roll to your again. Repeat the pose mendacity in your left aspect.

Frequent Errors

That is an intermediate pose, so do not be shocked that whereas it seems straightforward, it truly is for these a bit extra superior. Use modifications as wanted till you’re prepared.

Modifications and Variations

As with most yoga poses, you’ll be able to change this pose to make it extra accessible or to deepen it, relying in your follow stage.

Want a Modification?

For those who’re actually tipping lots, skip step 3 the place your prop your head up along with your hand. Hold your arm down in your mat along with your cheek resting in your arm as a substitute.

If it is tough so that you can straighten your left leg, you may have a couple of choices. You may maintain the leg bent, but it surely’s simpler to steadiness should you straighten the leg utilizing a strap. Make a loop within the strap and slide it to the ball or instep of your left foot. Maintain the strap in your left hand and straighten your leg, utilizing the strap to present your self as a lot further arm size as you want.

You need to use bolsters to prop your again or place the only real of your prolonged foot in opposition to a wall to supply steadiness.

Up for a Problem?

You probably have the pliability, you’ll be able to deliver your left leg past the vertical place. Draw your left knee towards your left ear whereas sustaining your steadiness.

Security and Precautions

Keep away from this pose if in case you have ache or harm to your neck, shoulders, or again. For those who really feel any sharp ache throughout this pose, gently launch it.

Attempt It Out

Incorporate this transfer and related ones into one among these common exercises:

  • Decrease physique stretches
  • Yoga poses for intermediate follow
  • Yoga stretches for runners

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