Merudandasana

Preparation

Sit in Dandasana (Staff Pose) with your spine straight and upright, hands resting comfortably at your sides. Extend your legs forward, keeping them together, and ensure your feet are flexed. Inhale deeply to prepare, exhale fully, and relax into the position to transition smoothly into Merudandasana (Spinal Column Pose).

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.