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 that tones your abdominal organs, especially the liver. Furthermore, Merudandasana is a seated balance asana that helps improve your balance and concentration. Merudandasana Steps & benefits with contraindications have been given hereunder.

Merudandasana Steps

  • Spread a Yoga Mat and sit with your legs outstretched on both sides.
  • Bend your knees and place your 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 Benefits

  • Merudandasana tones the abdominal organs (especially the liver) and strengthens the abdominal muscles.
  • Merudandasana stretches the calves, hamstrings, hips, thighs, and 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.

Merudandasana Contraindications

  • 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

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