Let's go to an asana that I find essential in a hatha yoga session and that I love to practice.
Among its benefits: it stretches and flexibilizes the muscles of the arms and legs, involves a certain degree of balance, and very importantly, due to its unblocking action on the nasal cavities and therefore preparatory for pranayama (e.g., alternate nostril breathing or Anuloma Viloma Pranayama).
It is called Anantasana, the infinite posture, but we are going to perform one of its variations, Salamba Anantasana.
We can do it just before pranayama, at the end of the session, or before forward bends (e.g., before janu shirshasana).
You can see it in the following video:
Let's go to the description:
1) Start from savasana, lying on your back on the mat.
2) Extend the left arm beside the head with the palm facing down, and roll onto your left side. The left arm will support the asana.
3) Bend the right leg and lift it to grab the right big toe with the right hand, bringing the leg vertical.
Lift the left leg slightly, keeping it parallel to the floor.
Attention: keep the leg muscles engaged.
4) Inhaling, fully stretch the right leg, growing upwards and pulling with the hand toward the head.
5) Exhaling, stretch the left leg.
7) Do five rounds (ideally with complete breathing) and on the last one hold the asana for 30-60 seconds.
Maintenance phase of Salamba Anantasana ; -)
8) To release, we have two options.
i) The one shown in the video, lowering the leg that is on the floor, or
ii) Bring the right leg (release the grip with the hand) to the floor on the right side (as far as you can, without forcing, ideally toward the head) and grab the foot with the left hand; you can gently pull and stretch the knee.
Hold for a few minutes with free breathing before returning to savasana and taking a pause.
8) Roll onto the other side to do the other side.
While holding the posture, you will notice how the blocked nasal cavity unblocks.
In some cases, you can go beyond vertical and bring the leg in the air even closer to the head.
OPTIONS: Hold with lungs full (antar kumbhaka) and with lungs empty (varhit kumbhaka) for a few seconds in each phase.
Good practice and contact us for any questions!
