Meru Prishthasana – Spine And Back Pose In Yoga

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Meru Prishthasana - Spine And Back Pose In Yoga, How to do Meru Prishthasana - Spine And Back Pose In Yoga, Benefits of Meru Prishthasana - Spine And Back Pose In Yoga, Precautions, & a note for yoga practitioners

Meru Prishthasana in yoga also known as the spine and back pose is a standing pose mentioned in the series Standing Asanas mentioned in the book “Asana Pranayama Mudra Bandha”. It focuses on stretching and strengthening the muscles. In this article, we will easily and comprehensively learn how to do Meru Prishthasana – Spine And Back Pose In Yoga, benefits of Meru Prishthasana – Spine And Back Pose In Yoga, precautions, and a note for practitioners.

How to do Meru Prishthasana – Spine And Back Pose In Yoga

  • Stand erect with the feet shoulder width apart and the toes turned slightly out to the side. 
  • Place the fingers of both hands on the shoulders with the elbows pointing sideways. This is the starting position.
  • Twist the upper torso to the right as far as is comfortable and then return to the centre.
  • Repeat on the left side.
  • Practise 5 to 10 times on each side.

Breathing pattern while doing Meru Prishthasana – Spine And Back Pose In Yoga

  • Inhale while raising the fingers to the shoulders. 
  • Exhale while twisting to the sides. 
  • Inhale when returning to the centre. 
  • Exhale while lowering the arms.

Variation of Meru Prishthasana – Spine And Back Pose In Yoga: 

  • After twisting to the side, bend from the hips to form a right angle, keeping the legs straight. 
  • The head, neck and spine should be in one straight line. The elbows should be level with the shoulders.
  • Stay in the position for up to 5 seconds.
  • Return to the upright position and twist to the front. Repeat on the other side.

Breathing pattern while doing Meru Prishthasana – Spine And Back Pose In Yoga 

  • Inhale while raising the fingers to the shoulders. 
  • Retain the breath inside while twisting.
  • Exhale when bending forwards.
  • Inhale while raising the body to the upright position. Exhale while lowering the arms.

Benefits of doing Meru Prishthasana – Spine And Back Pose In Yoga

  • This asana stretches the spine, tones the back muscles and redistributes excess weight from the waistline.

Precautions while doing Meru Prishthasana

  • People with stiff backs or backaches should avoid this asana.

Standing Asana Series

Meru Prishthasana – Spine And Back Pose In Yoga is a part of the standing asana series. Standing asanas or standing yoga poses are the asanas that have a standing position as the starting position. Standing asanas are an important part of all yoga sequences. This series of standing asanas include beginners asanas focusing on stretching and strengthening the back, shoulders, and leg muscles.

The following 14 yoga asanas or yoga poses are a part of the standing asanas series.

  1. Bandha Hasta Uttanasana – Locked Hand Raising Pose In Yoga
  2. Akarna Dhanurasana – Bow And Arrow PoseIn Yoga
  3. Tadasana – Palm Tree Pose In Yoga
  4. Tiryaka Tadasana – Swaying Palm Tree Pose In Yoga
  5. Kati Chakrasana – Waist Rotating Pose In Yoga
  6. Tiryaka Kati Chakrasana – Swaying Waist Rotating Pose In Yoga
  7. Meru Prishthasana – Spine And Back Pose In Yoga
  8. Uttanasana – Squat And Rise Pose In Yoga 
  9. Druta Utkatasana – Dynamic Energy Pose In Yoga
  10. Samakonasana – Right Angle Pose In Yoga
  11. Dwikonasana – Double Angle Pose In Yoga 
  12. Trikonasana – Triangle Pose In Yoga
  13. Utthita Lolasana – Swinging While Standing Pose In Yoga
  14. Dolasana – Pendulum Pose In Yoga

We hope that through this article you were able to understand how to do the Meru Prishthasana – Spine And Back Pose In Yoga easily, its benefits, and precautions.

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