Yoga Poses

Merudandasana – The Spinal Column Pose


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.

Merudandasana Steps

  • 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 Benefits

  • 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.

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

About the author

Mahendra Kumar Vyas

Mahendra Vyas, with parental home at Jodhpur and born to Late Shri Goverdhan Lal Vyas and Shrimati Sharda Vyas, did Civil Engineering from M.B.M.Engineering College, Jodhpur. Shifted to Mumbai after completing engineering and worked with Sanjay Narang's Mars Group and Aditya Birla Group. With an inclination to spirituality and service, joined the Yoga stream and became a part of Yoga Niketan, Goregaon (west) in 2002 and since then practicing and imparting Yoga knowledge at Yoga Niketan and different corporates.

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