Merudandasana – Steps, Benefits & Contraindications
Merudandasana is also called The Spinal Column Pose or Balancing Bear Pose. It opens up your hips and stretches the back of your legs and hamstrings. Merudandasana is a playful posture which tones your abdominal organs, especially the liver. Furthermore, Merudandasana is a seated balance asana that helps improve your balance and concentration.
- Spread a Yoga Mat and sit with your legs outstretched on both sides.
- Bend your knees and place the feet flat on the floor in front of your buttocks.
- Inhale and slowly lean backward.
- Holding your big toes, raise your legs upward, keeping the spine straight and balancing on your coccyx.
- Straighten your legs and arms, stretching them as wide as possible.
- Steady the body without straining at any point of time.
- Keep the gaze focussed on a fixed point.
- Hold this position for as long as you are comfortable, while you breathe slowly.
- Release and slowly get your arms and legs down.
- Merudandasana tones the abdominal organs (especially the liver) and strengthens the abdominal muscles.
- Merudandasana stretches the calves, hamstrings, hips, thighs and the groin thereby strengthening the pelvic area.
- This asana helps to stimulate intestinal peristalsis, alleviating constipation.
- Further, this asana tones the sympathetic and parasympathetic nervous systems.
- Merudandasana strengthens the muscles of the back and helps to realign the spine.
- It helps to remove tiredness from the legs.
- This asana is very good for the health of the knees.
- Merudandasna helps in balancing the mind, increases the power of concentration, and induces physical and mental relaxation quickly.
- People with injured knees should not practice Merudandasana.
- High blood pressure patients should not practice Merudandasana.
- People with heart ailments should also not practice Merudandasana.
- This asana should not be practiced by people suffering from slipped disc or sciatica.
Preparatory Pose For Merudandasana
The Preparatory yoga poses for Merudandasana or The Spinal Column Pose are