Anantasana is a side-reclining balance in which one leg lifts while the head rests on the lower arm. The pose combines side-body support, hip movement and balance.
Navigator
Steps
- Lie on one side with the legs extended.
- Support the head with the lower hand or a folded blanket.
- Keep the lower leg active.
- Bend the upper knee and hold the foot or use a strap.
- Extend the upper leg only as far as the pelvis remains steady.
- Maintain ordinary breathing.
- Bend the knee and lower the leg before changing sides.
Modifications
- Keep the upper knee bent.
- Use a strap around the upper foot.
- Rest the back against a wall.
- Support the head on blankets.
- Practise only the side-lying balance.
Alignment points
- Keep the waist lifted gently away from the floor.
- Avoid rolling backward.
- Relax the shoulders and jaw.
- Use a comfortable leg range.
Common mistakes
- Pulling the upper leg toward the head.
- Collapsing the lower shoulder.
- Holding the breath.
- Using no head support despite neck strain.
Practice limits
Reduce the range when the neck, shoulder, hip or hamstrings feel sharply strained. Use a wall and strap, and learn deeper variations from a qualified yoga teacher.