The following details apply to all four asanas.


Be aware of balance and breath. If you wish you can fix your concentration on a fixed point on the wall in front of the body.


These four asanas should not be practised by those people who suffer from:

  • high blood pressure
  • heart ailments
  • slipped disc
  • sciatica

Number of rounds

Mukta hasta merudandasana, merudandasana and utthita hasta merudandasana can be done up to five times each. Niralamba paschimottanasana can be done up to three times.


All of these four asanas have similar benefits. They strengthen the whole spinal column and help to realign displaced vertebrae. They tone up the entire nervous system, including the sympathetic and parasympathetic. All the abdominal organs are squeezed and activated. Intestinal peristalsis is stimulated. They develop the sense of balance and mental concentration.

The benefits of niralamba paschimottanasana are almost the same as for paschimottanasana.


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