Seated Asanas


Spinal Column Pose


Meaning: merudanda = spine


Sit in Dandasana (Staff Pose) - spine straight and upright, hands at your sides, extend legs forward, feet together. Inhale, exhale, and relax.

Getting into position

Bring both feet inward close to your pelvis. Grab the big toes with your thumb, index, and middle fingers (grab several toes if needed), and lean backward, bringing the heels closer to the pelvis, balancing on the buttocks and tailbone. Keep spine straight. Exhale. Inhaling, straighten the arms and legs and raise them upwards. Straighten your legs completely. Keep head upright looking forward and spine straight. Once balanced, stretch the legs out wider. Slowly lower head backward slightly and look up. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, straighten legs farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Inhale. Exhaling, bend your knees, bring legs closer together, slowly lower heels back down, and place feet on the floor. Sit back into starting position. Inhale, exhale, and relax.


  • Keep the abdominal muscles strong and the spine straight during the practice.
  • Do not jerk, move smoothly, especially when locking the knees. Try to come out slowly and under control.
  • When straightening your legs, lift your feet with your arms, straighten your arms, and try to lock your knees.



If you have chronic/serious coccyx (tailbone) or sciatic nerve problems.

Be careful

If you have tailbone, hamstring, or sciatic nerve issues.



  • Stretches the hamstrings, calf muscles, and Achilles tendon (back of ankle).
  • Strengthens arms, abdomen, and hip flexors.
  • Stimulates abdominal organs and digestive system.
  • Improves balance and concentration.
  • Relieves stiffness in the legs.
  • Realigns the spine through continued practice.
  • Relieves constipation.



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