Meru Akarshanasana (spinal bending pose) is a part of the Forward bending yoga poses mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on introversion and counteracting the extroversion and dynamic opening up of bending backwards. It is associated with chest compression and exhalation, which induces relaxation.
How to do Meru Akarshanasana – Spinal Bending Pose In Yoga
- Lie on the right side with the left leg on top of the right leg.
- Bend the right arm, placing the elbow on the floor. Raise the torso and head, supporting them on the right elbow.
- Rest the head in the right palm. The forearm and upper arm should be nearly vertical.
- Place the left arm on the left thigh. This is the starting position.
- Raise the left leg as high as possible without straining, and slide the left hand to the foot and grasp the big toe. If this is too difficult, hold the leg as close to the foot as possible. Keep the legs straight. This is the final position.
- Lower the raised leg and arm to the starting position. Practise a maximum of 10 times. Relax in shavasana. Repeat on the other side.
Variation of Meru Akarshanasana – Spinal Bending Pose In Yoga
- Instead of raising the torso, bend the right elbow and rest the head on the inside of the right arm.
- The rest of the practice is the same as above.
Breathing Meru Akarshanasana – Spinal Bending Pose In Yoga
- Inhale while raising the arm and leg.
- Retain the breath in while holding the final position. Exhale while lowering.
Benefits of doing Meru Akarshanasana – Spinal Bending Pose In Yoga
- This asana relaxes the hamstring, inner thigh and abdominal muscles and stretches the muscles of the sides of the body, rendering them stronger and more flexible.
- It reduces weight on the hips and thighs and develops a sense of balance and coordination, making the posture and gait more steady and graceful.
Precautions while doing Meru Akarshanasana – Spinal Bending Pose In Yoga
- People suffering from slipped disc, sciatica or cervical spondylitis should not practise this asana.
Forward Bending Yoga Poses SeriesMeru Akarshanasana – Spinal Bending Pose In Yoga is a part of the forward bending yoga poses series. Forward bending is a passive process in which gravity is utilized to stretch the muscle groups being focused upon. While backward bends move the body away from the confines of gravity, forward bending asanas use gravity to help release tension and pain. This is a part of the intermediate yoga poses. If you are a beginner you should explore Pawanmuktasana series, relaxation postures in yoga, meditation postures in yoga, vajrasana group of asanas, standing asanas, Surya Namaskara (Sun salutation), and Chandra Namaskara (moon salutation)
The following Yoga Poses / Yoga asanas are a part of the forward bending yoga poses series.
- Saithalyasana – Animal Relaxation Pose In Yoga
- Paschimottanasana – Back Stretching Pose In Yoga
- Gatyatmak Paschimottanasana – Dynamic Back Stretch Pose In Yoga
- Pada Prasar Paschimottanasana – Legs Spread Back Stretch Pose In Yoga
- Janu Sirshasana – Head To Knee Pose In Yoga
- Ardha Padma Paschimottanasana – Half Lotus Back Stretching Pose In Yoga
- Hasta Padangushthasana – Finger To Toe Stretch In Yoga
- Meru Akarshanasana – Spinal Bending Pose In Yoga
- Padahastasana – Hand To Foot Pose In Yoga
- Sirsha Angustha Yogasana – Head To Toe Pose In Yoga
- Utthita Janu Sirshasana – Standing Head Between Knees Pose In Yoga
- Eka Padottanasana – One Leg Raised To Head Pose In Yoga
We hope that through this article featuring forward bending yoga poses, you were able to understand how to do the Meru Akarshanasana – Spinal Bending Pose In Yoga easily, its benefits, and precautions.