Backbone is called “merudhandam” in Sanskrit. Since it is done using a simple method for the benefit of backbones, this asana is known as merudhandasana.This is performed in two ways
- Ardha Merudhandasana
- Poorna Merudhandasana
How To Perform Ardha Merudhandasana
- Lie down on your back on the yoga matt facing either East or North. Foot should be closer to each other and fingers pointing up.
- Place your hands on either side of your body with your palms touching the ground. Hands should be unfolded.
- In this position take 2 to 3 normal breaths.
- Now take a deep breath and hold it. Lift your right leg without bending your knees to a height of approximately 1 1/2 -2 feet from the floor. While lifting your leg, point your fingers sharply forward.
- Remain in the position for 3 seconds before returning to the previous position.
- Do the same using your left leg.
- In the initial stages of training perform for 10 sets in a row. Gradually you may reduce it to 5 sets.
(While doing yogasanas your eyes should remain open)
This asana is comparatively a simple one. However few people may find it difficult to hold their legs up without folding the legs. Few days of practice solves this issue.
How To Perform Poorna Merudhandasana
Poornamerudhandasana is identical to ardhamerudhandasana. Only difference is that instead of lifting each leg seperately in Ardhamerudhandasana, both legs are lifted simultaneously in merudhandasana. Perform the training for 5 seats in a row
Benefits Of Merudhandasanas
- Backbone and its related muscles get strengthened.
- Stimulates the nerves.
- Good for digestive systems. Improves digestion.
- Strengthens the abdomen muscles.
- Muscles around the abdomen become more relaxed and flexible.
- Prevent constipation.
