Anantasana Sleeping Vishnu Pose
Anantasana is a reclining yoga posture targeting the hamstrings and inner thighs while requiring core engagement for lateral balance. It involves lying on one side and extending one leg upward, promoting flexibility and stability.
How to do it
- Lie on your right side with your body in a straight line, supporting your head with your right hand.
- Bend your right elbow and prop your head up, placing your right foot flat on the mat for stability.
- Raise your left leg toward the ceiling, keeping it straight, and hold your left big toe with your left hand if possible.
- Hold the position for 20-30 seconds, feeling the stretch along the inner thigh and hamstring.
- Slowly lower your leg, roll to the other side, and repeat.
Form cues
- Stack your hips vertically
- Keep your bottom leg active
- Reach through your top heel
- Keep your neck neutral
- Engage your core for balance
Breathing: Take slow, deep breaths. Exhale as you gently deepen the stretch to help your muscles release tension.
Common mistakes
- Rolling backward: This shifts the stretch away from the hamstrings
- Holding your breath: This prevents your muscles from fully relaxing into the stretch
- Bending the top knee: This reduces the intensity of the hamstring lengthening
- Crunching the neck: This can cause strain; look forward or slightly down
Muscles worked
Primary: hamstrings. Secondary: glutes, obliques, lower back.
Suggested sets & reps
Get fitter
3 sets × 30-60 s per side, rest 30 s
Lose weight
2 sets × 30-45 s per side, rest 30 s
Build muscle
2 sets × 30-45 s per side, focus on control
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your hip or lower back, ease off immediately.
- If you have recent hip or knee injuries, consult a professional before attempting this pose.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I cannot reach my toe?
You can hold your calf or ankle instead. The benefit comes from the leg position, not where you grab.
Why do I feel wobbly?
It is a balance pose. Engage your core and press your bottom foot into the floor for extra stability.
How often should I do this?
You can perform this daily as part of a mobility routine to gradually improve flexibility.