Merudandasana: Steps, Benefits, and Precautions

Merudandasana: Steps, Benefits, and Precautions

 Merudandasana: Steps, Benefits, and Precautions



With Yogasana you can keep your body healthy. That's why many health experts recommend regular yoga. One of these Yogasanasis Merudandasana Yoga, this yoga is very simple.

Merudandasana is composed of the spinal cord, which means the backbone of your body. This is such a yoga, with the help of which you can keep your spine straight and neck. By this Yogasana, the spine of your body is greatly strengthened. This yoga pose helps your hamstring and hipsto get strengthen.

Merudandasana yoga makes the spinal cord flexible and mature. Often we feel tired and sometimes exhausted that stops us to remain concentrate, peaceful and calm. In this case, the spinal cord is very effective for us. Regular practice of this asana strengthens your arms and wrist.

Regular exercise of Merudandasana yoga pose is beneficial in arthritis disease. Apart from this, for those people who do not have good physical balance, have trouble walking, this yoga is very beneficial for those people.


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Steps of doing Merudandasana Yoga Pose


Step 1: Sit comfortably by laying mat in any quiet place.


Step 2: After this, close both your eyes.


Step 3: Now keep both your hands above the thighs and keep the back straight.


Step 4: Now tie your fist and keep the thumbs of both hands in the front.


Step 5: Now release your breath slowly and keep taking.


Step 6: After this, change the direction of your palms and rotate the fist towards the upper.


Step 7: In this process, the direction of your thumb will be towards the sky and keep the breathing process slow.


Step 8: Now reverse the mouth and take a deep breath.


Step 9: You can do this yoga 10-12 times.



Benefits of Merudandasana Yoga Pose


1- It’s a great exercise to make your mind calm. if a woman does have a free mind which keeps the mind at work.


2- With Merudandasana yoga, your spine is strengthened. The backbone is an integral part of our body. No person can sit or walk without a backbone. In such a situation, it is very important to have a strong spine. Regularly doing Merudandasana yoga strengthens the spine. This makes our body flexible. Having flexibility in the body is less likely to cause injury.


3- Makes the mind conscious and more thoughtful.


4- Positive hormones from the thymus gland are effective by doing spinal cord yoga.


5- By performing the spinal cord, the lungs of a person remain healthy. Because this makes the breathing and exhaling process more frequent.


6- The muscles of your body are strengthened by Merudandasana Yoga. This yoga asana strengthens the muscles of the shoulders, back, and legs. This asana is considered very beneficial for those who sit for long periods of time. If your body muscles are weak, then do this asana regularly.


7- The spinal cord can also be beneficial for you in forcing abdominal muscles. It provides tone to your stomach. The liver functions exclusively by performing the spinal cord. It helps us to stimulate your intestinal peristalsis. It is helpful in relieving acid reflux, constipation, and bloating problems. This improves your body's digestive power.


Precautions need to keep in mind while doing Merudandasana Yoga Pose


       It is not so easy to do this yoga and if it is not done well, there are not only its advantages but also disadvantages.

       High blood pressure patients should not allow this yoga.

       Do not do this yoga after eating food or if your stomach is full.

       People with heart disease should not do this yoga pose.

       If you have any problem while doing this yoga, then you stop doing it at the same time.



If you also want to get the above benefits, then definitely spend some time in your day for Merudandasana yoga or join a yoga school in Rishikesh, India. It is the simplest posture and its benefits are so many.

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