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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