SupineAdvanced
Side Leg Bind
Anantasana Variation
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About This Pose
Side Leg Bind (Anantasana) is the complete expression of the side-lying leg stretch, holding the big toe while extending the leg upward. This pose requires hamstring flexibility, hip stability, and the coordination to balance on your side while holding the foot. It's a graceful pose that combines strength and flexibility while opening the inner thigh and side body.
Step-by-Step Instructions
- 1
Lie on one side
- 2
Prop head on bottom hand
- 3
Lift top leg up
- 4
Reach and hold big toe or foot
- 5
Extend leg toward ceiling
- 6
Hold with steady breath
Alignment Cues
- Lengthen spine continuously
- Breathe evenly throughout
- Keep bottom leg active
- Stack hips vertically
Benefits
- Opens hamstrings fully
- Challenges side balance
- Stretches inner thigh
- Builds coordination
- Opens side body
- Graceful expression
Modifications
- Use strap around foot
- Keep knee bent
Variations
- Full bind
- With twist
Cautions & Contraindications
Cautions
- Avoid neck strain
- Control lift carefully
Avoid this pose if you have:
- Hamstring injury
- Hip pain
Quick Facts
Primary Focus
hipsSecondary Focus
hamstrings
Suggested Hold
30 seconds
Tags
side lyingbalanceflexibilityadvanced
Equipment
yoga mat
