Merudandasana|Spinal Column Pose|Steps|Benefits



Merudandasana yoga is a simple yoga asana. As the name of this yoga posture suggests, this yoga is the yoga for your spinal cord, which is done by keeping the spine straight. By doing this asana, your spine is strengthened, together it stretches the hips and hamstrings. This yoga is a fickle posture that appears like putting a child’s toes in its mouth. This yoga keeps your mind calm and removes stress. So, here let’s know in detail about the method of performing Merudandasana Yoga and its benefits.

What Is Merudandasana?

The word Merudandasana is derived from the Sanskrit language which is made up of two words. The first word “Merudanda” means “Spinal Cord” and the second word is “Asana” which means “Pose Or Posture”.

Merudandasana is commonly called “Balancing Bear Pose” and “Spinal Column Pose” in English. This yoga is an intermediate posture that requires balance and flexibility. The person performing this asana appears like a child, as if a child lifts his shoulders and head, putting his toes in his mouth. Let us know how to do this yoga.

(Also Read: Setu Bandhasana Or Bridge Pose Steps & Benefits)

Preparatory Poses Of Merudandasana:

Before doing Merudandasana yoga, do the following posture, which will make it easier for you to do this yoga…


Steps To Do Merudandasana Yoga:

Merudandasana yoga has many health benefits, after knowing its health benefits, everyone wants to do this asana. Below are some steps to correct this yoga, which you can easily do this yoga by following.

Step 1:

To do this yoga, first of all, spread a yoga mat and sit on it with both legs straight in front.

Step 2:

You can also sit directly in the posture of Dandasana yoga to do this asana.

Step 3:

Keep your spine completely straight and keep both hands on the thighs of both feet.

Step 4:

Now spread both your legs away from each other.

Step 5:

Then bend forward slightly and hold both toes with both your hands.

(Also Read: Baddha Konasana Or Bound Angle Pose Steps & Benefits)

Step 6:

Now straighten your spine completely and lift both legs upwards.

Step 7:

Holding the toes of your feet, bring both your hands parallel to the floor.

Step 8:

This is Merudandasana yoga, while in this position, take a deep breath.

Step 9:

Try doing this yoga for at least 10 to 12 seconds.

(Also Read: Janu Sirsasana Or Head To Knee Pose Steps & Benefits)

Follow Up Poses Of Merudandasana:

The follow up yoga poses of Merudandasana are…

Benefits Of Doing Merudandasana:

By doing this posture, our mind is calm and your mind is also engaged in work. Along with this, you get mental benefits by doing this asana and it also reduces stress. How yoga is beneficial for our body and which diseases can be cured by it, let us know it in detail

Merudandasana Helps To Strengthen Spine:

The name of this yoga also shows that this Merudandasana yoga is for your spine, that is, your spine. The spinal cord is a very important part of our body, without it, no person can sit or walk. The spinal cord helps to give a strong structure to our back. This yoga makes our spine strong and flexible. This flexibility helps you reduce the injury.

(Also Read: Anantasana Yoga Steps To Do And Benefits)

Strengthens Muscles:

This yoga is very beneficial in strengthening all the muscles of our body. This yoga strengthens the muscles of the shoulders, back, and legs. By working for a long time and sitting for a long time in the chair, pain in the muscles of the back persists for a long time, due to which they become weak, Merudanadasana is a good posture to strengthen them.

Beneficial For Abdomen:

This yoga tones the stomach, it works specifically on the liver and strengthens the abdominal muscles. It helps to stimulate peristalsis of the intestines. This yoga digestive problems like constipation, acid reflux, and bloating which are highly uncomfortable and unhealthy, all these types of problems can be removed through this yoga.

Reduce Back Pain:

Merudandasana yoga strengthens the lower back. This yoga balances the lower back and stabilizes the hips. Continuous practice of Merudandasana yoga strengthens the lower back. You always remember that in order to have a strong core, a strong lower back is a must.

(Also Read: Parsvottanasana Yoga Or Intense Side Stretch Pose)

Improve Flexibility:

To increase the flexibility of your body, Merudandasana yoga is considered very good. This yoga gives a good stretch to the hips and hamstrings. Merudandasana yoga stretches the legs, calves, and glutes. It helps to open the hips and lengthen the thigh muscles. In addition, this yoga improves balance, focus, and flexibility.

Precautions To Do Merudandasana:

What are the precautions you need to take in doing Merudandasana yoga, we understand it from some points given below-

  • If you have lower back and wrist pain, do not do this asana.
  • Do not try to do this yoga posture beyond your capacity, do as much as you can bear.
  • If you are a patient with high blood pressure, do not do this asana.
  • Merudandasana yoga should not be done by people with heart disease.
  • Although it is a very simple pose it is best to do it under the supervision of a yoga instructor.
  • Merudandasana yoga or any yoga should not be done by eating food.
  • If you are troubled by some disease, then you should consult a doctor before doing this yoga.

(Also Read: Does Balayam Yoga Helps In Hair Growth?)


Merudandasana Yoga, this yoga is very simple. This is such a yoga, with the help of which you can keep your spine straight. Along with this, it extends the hips and hamstrings. Along with strengthening the spine, this asana proves to help keep the mind calm and relieve tension

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