SupineIntermediate

Side-Lying Leg Hold

Anantasana

www.yoga-sequencing.com

About This Pose

Side Lying Leg Hold (Anantasana) is a graceful pose performed lying on your side while holding the extended top leg. This pose deeply stretches the hamstrings and inner thigh of the raised leg while challenging core stability and balance. Named after the reclining Vishnu, it combines strength, flexibility, and poise in a single elegant expression.

Step-by-Step Instructions

1
Lie on one side
2
Prop head on bottom hand
3
Lift top leg up
4
Hold big toe or foot
5
Extend leg toward ceiling
6
Hold steady

Alignment Cues

Engage core firmly
Relax shoulders down
Keep bottom leg grounded
Breathe evenly throughout

Benefits

Stretches hamstrings deeply
Opens inner thigh
Builds core stability
Challenges balance
Elegant expression
Combines strength and flexibility

Modifications

Use strap around foot
Keep knee bent

Variations

Straight arm hold
With twist

Cautions & Contraindications

Cautions

Do not strain hamstring
Keep neck aligned

Avoid this pose if you have:

Hamstring injury
Neck pain

Use This Pose

Quick Facts

Primary Focus

hamstrings

Secondary Focus

core

Suggested Hold

30 seconds

Related Poses

Extended Hand-to-Big-Toe Pose

balancing

Revolved Forward Fold

twist

Standing Backbend

standing

Eagle Pose

balancing