Know your asana – MERUDANDASANA

Babies are natural yogis! Just watch a baby playing, you’ll see them twisting, bending, putting their toes into their mouths, raising their shoulders & head and so many variations of yoga asanas. Similarly, Merudandasana is a playful posture which stretches the hips and hamstrings. This is also called the balancing bear pose.

What is special about Merudandasana?

Usually, standing postures are perceived to be balance asanas. Whereas, Merudandasana is a seated balance asana. It is a great for the spine and especially the lower back. It is a great preparatory pose for Naukasana. Besides, balancing bear is a great hip opener and over time increases the lower body flexibility. 🙂


As we balance on the sacrum and coccyx, the Mooladhara chakra is stimulated. The Swadhistana chakra is also affected. The asana helps us feel more secure. It also opens the yogi’s creative energy and stimulates feelings of pleasure, abundance and joy.

Benefits of Merudandasana

  1. Great stretch for the hips and hamstrings- The asana stretches the legs, adductors and the glutes. This helps in opening the hips and lengthens the thigh muscles.
  2. Strengthens the lower back – While balancing the lower back is engaged and hips are stabilised. Consistent practice strengthens the lower back. And, always remember, to have a strong core, a strong lower back is essential!
  3. Realigns the spine- The torso and spine are stretched. This also gives optimal place for the organs to function effectively. 
  4. Tones the abdomen – works especially on the liver, and strengthens the abdominal muscles. It helps to stimulate intestinal peristalsis, alleviating constipation.
  5. Improves balance, focus and flexibility


Avoid in case of hip surgery, injuries. For severe knee pain or knee injury, keep the knees bent.


Keep the back straight and torso extended.

Every asana has its benefits and we cannot isolate it to a certain body part. Every balance posture teaches us the art of surrendering. We topple, we get tired and sometimes we cheat… But, overtime we realise, it’s not about getting a picture perfect posture. Instead, it is our journey to accept our body, limitations and work on achieving our best –  physically and mentally. 🙂 

Time for me to get on my mat 😉

Iti Jain



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Total Yoga

Total Yoga is a balanced style of Yoga that focuses on Fitness training and Mindfulness practice equally.


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