Vishnu pose or Anantasana while sleeping can improve flexibility and keep stress at bay. 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 up your hip flexors, incorporating Vishnu Pose while sleeping or Anantasana into your daily routine has many health benefits. Although it may sound simple, this yoga pose is an effective way to improve flexibility, strength and balance. In addition to the physical benefits, Anantasana provides mental and emotional benefits. It reduces tension, anxiety and fatigue, promoting relaxation and well-being. This pose promotes mindfulness and awareness by improving balance and focus. Know all the health benefits of the Vishnu pose while sleeping and how to do it correctly.
What is Vishnu Pose for Sleep?
Sleeping Vishnu Pose, also known as Ananatasana, is a relaxing yoga pose inspired by the Hindu deity Vishnu reclining on the cosmic serpent Odisha. In this pose, you lie gently on your side with one leg up and the other hand reaching for the big toe. “This seemingly basic posture offers many benefits, including increased flexibility, strength and mental clarity,” says Himalayan fitness expert Siddhaa Akshar. Holding the pose will gently stretch your hamstrings and hips, 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 Vishnu Sleeping Pose or Anantasana
Here are some possible benefits of the Vishnu pose while sleeping.
1. Improves flexibility
Vishnu Sleep Pose is a powerful tool for increasing flexibility. When you lie on your side and extend one leg up, you are essentially stretching your hamstrings, calves, and groin muscles. This extended stretch helps lengthen these muscle groups, improving their range of motion. In addition, the pose opens up the hips, relieving tension and promoting greater hip flexibility. By practicing Anantasana regularly, you can greatly improve your overall flexibility, making your movements easier and reducing your risk of injury. A study published in the International Journal of Yoga found that regular yoga practice can increase flexibility.
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2. Increases strength
The Vishnu Sleep Pose is an effective technique for increasing strength, especially in the core muscles. When you balance on one side by lifting one leg and reaching for your toes, your core muscles work to keep your body stable. This isometric contraction strengthens the abdominal muscles, obliques and lower back. Additionally, this pose challenges the strength of your shoulders and arms as you keep your leg extended and reach for your toe. A regular practice of Anantasana can greatly improve your core strength and overall stability. A study published in the Journal of Ayurveda and Integrated Medicine found that regular yoga practice can increase muscle strength.
3. Improves balance
Sleeping Vishnu Pose is a great way to improve balance. “When you lie on your side and lift one leg up to the ceiling, you effectively improve your body’s balance,” says the expert. To stabilize your torso during this balancing act, engage your core muscles, which include your obliques and lower back. In addition, the shoulder and arm muscles play an important role in supporting the extended leg. A regular practice of Ananatasana can help you improve your balance, coordination, and sense of balance, or your body’s sense of its position in space.
4. Reduces back pain
The Vishnu pose while sleeping can help relieve lower back discomfort by gently stretching the spine and surrounding muscles. “Lying on your side and stretching one leg up gives you a little traction on your spine, which can help decompress your vertebrae and relieve stress,” says the expert. This pose also stretches the hamstrings and hip flexors, which can cause lower back pain when strained. Regular practice of Anantasana can help you increase the flexibility of your spine, reduce muscle tension, and relieve lower back pain.
5. Relieves stress
The Vishnu pose for sleep is a very effective method of stress relief and relaxation. Maintaining this posture will have a relaxing effect on both your mind and body. The slow, deep breaths required to hold the posture activate relaxation in the body, which reduces stress hormones such as cortisol. Additionally, a gentle stretch in the hamstrings and hamstrings can relieve physical tension that can lead to mental and emotional stress. By practicing Anantasana regularly, you can create a sense of calm and peace, leading to a more balanced, stress-free lifestyle. A study published in the International Journal of Preventive Medicine found that yoga is beneficial for relieving stress, anxiety and depression.
How to do Vishnu Pose or Anantasana while sleeping?
Here is a step-by-step guide on how to do Vishnu Sleep Pose or Anantasana.
- Begin 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 the foot bent.
- Reach back with your left hand and grasp the big toe.
- Extend your left arm toward the ceiling, aligning it with your raised leg.
- Engage your core muscles to maintain balance and stability.
- Take a deep breath and hold the pose for 30 seconds to a minute.
- Exhale and slowly lower your leg back to the floor.
- Repeat the same steps on the left side.
Are there side effects of the Vishnu pose while sleeping?
Here are some potential side effects of this pose that you shouldn’t ignore, especially if you plan to make it part of your fitness routine:
- If done incorrectly, Anantasana can strain your lower back, especially if you already have back problems.
- Neck misalignment can lead to sprains and pain.
- Pulling on the toe can put stress on the shoulder joint, especially if you have shoulder problems.
- If you have tight hamstrings, stretching them too much can lead to a sprain or injury.
Takeaway
The Vishnu Pose for Sleep is a relaxing yoga posture that has many benefits for both body and mental health. Practicing this pose regularly can help you improve your flexibility, strength, balance, and mental health. However, you should listen to your body and not push yourself too hard. If you are new to yoga or have any underlying health concerns, you should speak with a certified yoga instructor to ensure proper alignment and technique.
