Exercise-124: Merudandasana (The spinal column pose)
- Assume a sitting position.
- Bend the legs at the knees and place the soles on the floor in front of the hips.
- The feet should be about half a meter apart.
- Hold the big toes and relax the body.
- Slowly lean the trunk backward and straighten the legs.
- The arms and legs should be straight and separated as much as possible.
Breathing-
Inhale while seated.
Retain the breath inside while stretching the legs.
Exhale after finishing.
Duration-
For as long as you can comfortably retain the breath.
Do not strain.
Concentration-
On maintaining balance by gazing at a fixed point.
Limitations-
Not recommended for patients of slipped disc or sciatica.
Benefits-
- Activates the abdominal organs, especially the liver and strengthens the abdominal muscles.
- Helps to remove intestinal worms, stimulates intestinal peristalsis and tones the entire visceral region.
- Tones the spinal nerves and strengthens the spinal muscles.
Develops balance and concentration.
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