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.


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


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


  • Back conditions.
  • Sciatic.


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


  • 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.