2. Merudandasana (Spinal Column Pose or Balancing Bear Pose)
This is the spinal column pose. Sit on the floor with your legs stretched out in
front of you. Bend both knees so the feet are flat on the ground. Then separate
them so you can hold on to the respective big toes using the thumb and first
two fingers of your hands. Slowly lean back as you balance on the buttocks.
Straighten the legs and arms and raise the legs upwards. Now, keep the spine
straight and separate the legs as far from each other as possible. Stay here while
gazing at a fixed point and breathing easily. Hold this pose for about thirty
seconds and then come out of the pose.
Precaution: Should not be practiced by people with high blood pressure, heart
ailments, slipped disc, sacral infections or sciatica.
3. Merudandasana (Spinal Column Pose or Balancing Bear Pose)
Benefits: Tones the abdominal organs, especially the liver, and strengthens the
abdominal muscles. Stimulate intestinal peristalsis, alleviating constipation.
Strengthens the muscles of the back and helps to realign the spine. Remove
tiredness from the legs, giving a feeling of lightness and balance.