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.

Breathing

• Inhale while taking a hold of the big toes.
• Retain the breath while straightening the legs.
• Breathe naturally in the balance.
• Exhale while lowering the feet.

Awareness

• Integrity of the spine.
• Maintaining balance on the coccyx.
• Stretch in the arms, legs and groin.
• Mooladhara chakra.

Contraindications

• Heart conditions.
• High blood pressure.
• Back conditions.
• Sciatica.
• Hip conditions.

Benefits

• Improves the sense of balance.
• Elongates the spine.
• Helps to remove backache.
• Stimulates the abdominal organs.
• Alleviates constipation.
• Develops concentration and focus.
• Calms and balances the mind.