Merudandasana (Spinal Column Pose)

The Sanskrit word meru literally means ‘mountain’ or ‘peak’ and danda means ‘stick’ or ‘pole’. Here merudanda means the spine. The ancient rishis described the spine as a stick with a series of undulating peaks, which is not a bad description. The length of the spine from top to bottom is indeed like a long mountain range. The English name of this asana is ‘the spinal column pose’.


Take a sitting position on the floor.

Bend the legs at the knees.

Place the soles of the feet flat on the floor in front of the buttocks, about half a meter apart.

Hold the big toes with the thumb and index finger of each hand. Relax the whole body.

Breathe in deeply.

Lean back slowly and straighten the two legs.

Simultaneously try to separate the legs as much as possible.

The final pose is shown.

Straighten the legs and arms while maintaining the hold of the fingers on the big toes.

Raise the legs as high as is comfortable.

Hold the breath in the final pose.

Stay in the final pose for as long as is comfortable.

Then return to the starting pose.

This is 1 round.

Repeat another round when the breathing has returned to normal.

For all other information refer to ‘General Details’ at the end of this topic.

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