Spinal column pose

Merudandasana - Spinal column pose

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Find a point in front of the body to fix the gaze.
  • Bend the knees and place the soles of the feet on the floor, slightly apart.
  • Take the arms inside the knees and grasp hold of the big toes.
  • Keep the spine straight and lean the body weight backwards slightly.
  • Raise the feet off the floor and balance on the buttocks.
  • Gradually straighten the legs and arms upwards.
  • Separate the legs out to the sides and gaze softly at the steady point.
  • Hold for as long as comfortable.
  • To release, bring the legs together at the centre, bend the knees and lower the feet to the floor.
  • Practice up to 5 rounds.

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