Merudandasana — Spinal Column Pose

AdvancedCore & Lumbar Stabilizers Lumbar Decompression

30s 2 reps

The peak balancing pose — the heart of Merudand Yoga — that lengthens and aligns the entire spine.

How to perform

Sit and lift the legs, drawing the knees toward the chest and balancing on the sit bones. Lengthen the spine tall and engage the core to hold the balance. Arms may extend alongside the legs for support.

Breathing

Breathe steadily and fully to maintain the balance. Inhale to lengthen; exhale to stabilize.

Benefits

Strengthens the core and spine, improves balance and concentration, and integrates the whole practice.

Anatomical focus

Transverse AbdominisPsoas MajorIliopsoasErector Spinae

Hug the low belly; balance from deep core stability rather than momentum.

Precautions

Hold only as long as the breath stays steady. Avoid with lower-back injury or high blood pressure.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.