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.


  • 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.


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


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


  • 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.