How to do Anantasana (The Vishnu's Couch Pose): Steps & Health Benefits


Health benefits of Anantasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Stimulates the Thyroid and Pituitary Glands

December 2, 2017


Anantasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Vishnu's Couch Pose. The name Anantasana actually comes from Sanskrit words, it is a combination of two words, where Ananta means Infinity, it is one of Lord Vishnu’s many nicknames and Asana mean Pose. It is also known as Sleeping Vishnu Pose 

Anantasana has lots of health benefits; among that some of the health benefits of Anantasana include Increasing Focus, Improves Blood Circulation, Strengthen The Back and Abdominal Muscles, Stimulates the Thyroid and Pituitary Glands, Reduces Belly Fat, Strengthen Ankles, Legs, Feet and Calves, Improves Body Balance and Helps to prevents asthma.

Before we go to do this asana, we should know for whom this Anantasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Anantasana (The Vishnu's Couch Pose):

  • To start this asana get onto the yoga mat and lie down on the ground on your right side. You ought to effectively press through the right rear area, flexing the lower leg and utilizing the outside of your foot to balance out yourself in that position. On the off chance that regardless you feel that your position isn't steady, you can prop the soles against a divider. 
  • You should extend the correct arm straight outwards along the ground and parallel to the chest, so that there is a long straight line from the foot sole areas to the fingertips of your hands. You should now twist the right elbow, lift your head somewhat and bolster the head with your left palm. From that point forward, you should slide your elbow far from the chest for extending the armpit, as yet holding the head. 
  • You ought to turn the left leg remotely, with the goal that your toes are pointing towards the roof. You should twist and draw your knee towards your chest. You should reach crosswise over towards within your left leg to grab hold of your left huge toe with the list and center fingers. You can secure this hold by wrapping your thumb around the other two fingers. In the event that you are not ready to reach up and grasp your toe, you can utilize a yoga tie, circle it around the lower leg and clutch the lash. You ought to broaden the left leg upwards toward the roof.
  • The left leg raised is probably going to point somewhat forward and the best bit of the bum will drop back. You should solidify the sacrum against your pelvis, making a sort of the support that will be useful in moving the left leg marginally in reverse to keep up the ideal opposite position.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with your opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your arms, shoulder, legs, knees, hips and chest but as you practice more you can do this asana more easily.

Health Benefits of Anantasana (The Vishnu's Couch Pose):


Anantasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of Anantasana, can stretch your calves, ankle and hamstring muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition, which helps them to strengthen and growth, so the regular practice of this asana also can help to prevent injury in ankle, calves and hamstrings during exercise and other works.

Anantasana Improves Spine Flexibility:

The regular practice of this asana will help to keep our spine straight and strong. While we are doing Anantasana, our spine is moving down and up that helpful to reduce the hunch. Different studies have been proven that regular practicing of this asana helps to improve the flexibility and elasticity of the spine and it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Anantasana Improves Blood Circulation: 

When we are doing Anantasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Anantasana Improves Body Balance:

While doing this asana we have to balance our whole body weight on one leg, so that regular practice of Anantasana helps to improve the body balance.

Anantasana Helps to Stimulate Endocrine System:

The regular practice of this asana creates stretch on the neck regions, which helps to stimulate the thyroid glands and parathyroid glands because due to the stretch on the thyroid glands and parathyroid glands in our body produces the stress hormone, which helps in proper function of the thyroid glands and parathyroid glands.

Anantasana Prevents Asthma: 

Those who are suffering from any respiratory problem, this asana is very beneficial for them because while practicing Anantasana it create lots of pressure in the chest or lung region, that helps in expanding your lungs thereby preventing you from respiratory problems, such as Asthma.

Anantasana Reduces Belly Fat:

Different studies have been proven that regular practice of Anantasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Anantasana Stimulates the Thyroid and Pituitary Glands:

Different studies have been proven that regular practice of Anantasana on a regular basis can improve the thyroid and pituitary gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Health Benefits of Anantasana

The Preparatory Pose:

Supta Padangustasana
Utthita Trikonasana


The follow-up Pose: