Spinal bending pose

Meru akarshanasana

• Lie on the right side of the body with the left foot on top of the right.
• Bend the right arm and place the right elbow on the floor.
• Raise the torso and head. Support them by the right elbow, resting the head on the right palm.
• Place the left arm on the left thigh.
• Keep the legs straight, raise the left leg as high appropriate and slide the left hand toward the left foot.
• Hold for a moment, then slowly lower.
• Practice up to 10 times on this side then up to 10 times on the left.

Breathing

• Inhale while raising the limbs.
• Exhale while lowering.

Awareness

• The stretch in the hip.
• The balance.
• Synchronizing the movement with the breath.
• Swadhisthana chakra.

Contraindications

• Back conditions.
• Sciatic.

Benefits

• Stretches the hip joints.
• Improves posture.
• Develops balance and coordination.

Modification

• If it is challenging to keep the body balanced lying straight on the side, bend the bottom leg.

Practice note

• Aim to keep the body in one straight line. Keep integrity of the spine, especially the lumbar area.