Merudandasana (Spinal Column Pose)

Merudandasana (Spinal Column Pose)

To perform this asana, sit with the legs outstretched. Bend the knees and place the feet flat on the floor in front of the buttocks, about half a meter a part. Holding the big toes, slowly lean backwards, balancing on the coccyx. Straighten the legs and arms, raising them upward. Steady the body, keeping the spine straight, then separate the legs as wide as possible. Hold the final position, keeping the gaze focused on a fixed point at eye level. Do not strain. Bring the legs together at the center, bend the knees and lower the feet to the floor.

Breathing: Inhale in the sitting position. Retain the breath inside while stretching the legs and holding the final position. If holding the pose for some time, breathe normally. Exhale after lowering the feet.

Duration: Practice up to 5 rounds, holding the breath in the final position for as long as is comfortable.

Awareness: Physical- on the coccyx, on maintaining balance by focusing on a fixed point. Spiritual – on swadhisthana  chakra.

Contra-Indications: Merudandasana should not be practiced by people with high blood pressure, heart ailments, slipped disc or sciatica.

Benefits: This asana tones abdominal organs, especially the liver, and strengthens the abdominal muscles. It helps to remove intestinal worms and stimulates intestinal peristalsis alleviating constipation. It tones the sympathetic and parasympathetic nervous systems, strengthens the muscles of the back and helps to realign the spine.

Variation 1: Utthita Hasta Merudandasana (Raised Hand And Spine Pose)

The instructions are the same as for merudandasana except that instead of separating the legs in the final position, keep them together.

Variation 2: Mukta Hasta Merudandasana (Rocking Horse)

Sit with the legs outstretched and the feet together. Bend the knees and bring them to the chest, keeping the feet flat on the floor. Bend the arms and place the fists outside the knees. Focus the gaze on a fixed point at eyelevel. Lean backwards, simultaneously straightening and raising the arms and legs. Keep the fists above the knees and the spine straight. The whole body should be balanced on the buttocks. Raise the legs as high as possible.  Maintain the final position for a short time and then return to the straight position in the reversed order. Relax and repeat several times.

Sequence: This asana may be used as a preliminary practice to merudandasana or niralambapashchimottanasana.