Merudanda (Meru) = Spinal Cord (Mountain), Vakra = Twisted or Curved, Asana = Pose or Posture

Meru vakrasana is a basic seated pose that provides a gentle spinal twist and serves as a preparatory pose for more intense twisting postures. The first two stages are very basic & easy, 3dr & 4th stages are a little challenging than the first two stages for beginners . All age groups can practice this asana.

Stage 1

1. Sit in a sitting stithi pose.
2. Keep your back straight and inhale, bend your right leg over your left knee.
3. Take your right hand and hold the right toe or ankle, the right hand should go on the outside of the knee and place it on your right leg.
4. Move your left hand next to your left hip, fingers point outwards.
5. Twist your body and head left as far as you can while keeping it straight, look at your left shoulder, hold the pose for 10 to 30 secs, do normal breathing when you hold the pose.
6. Remember, both bottoms need to stay on the ground, right knee is straight, left leg also straight, knee should not bend, keep back &  head straight.
7. Exhale and return to the starting position.
8. Do the same thing on the other leg.
9. Repeat this one more time on each leg.

Pic 1 – Stage 1

Pic 2 – Stage 2

Stage 2

1. Keep your back straight and again, inhale, bend your right leg over your left knee.
2. Keep the left leg straight with the toes erect, and the right sole of the foot flat on the ground.
3. Take both your hands and place it on the left side of the hip.
4. Now, twist your torso and head left, again both bottom needs to stay on the ground, hold for 10 to 30 secs, always remember when you hold the pose for a long time, do normal breathing.
5. Slowly, exhale and return to the starting position.
6. Do the same thing on the other leg.
7. Repeat this one more time on each leg.

Stage 3

1. Again, keep your back straight and inhale, place your left leg near your right knee.
2. Keep the right leg straight with the toes erect, and the left sole of the foot flat on the ground.
3. This time, take your right arm and bring it around your knee and hold your left leg. You can hold either your ankle or your leg, but remember to push your knee while holding it.
4. Your knee should be straight along with your back and neck.
5. If you are not able to hold your leg, you can bend your elbow (to keep it easy)
6. Twist your body and head left as far as you can while keeping it straight, look at your left shoulder, hold the pose for 10 to 30 secs, and do normal breathing when you hold the pose.
7. Do the same thing on the other leg.
8. Repeat this one more time on each leg.

Pic 3 – Stage 3

Pic 4 – Stage 4

Stage 4

1. Keep your back straight and inhale, simply bend your left leg and keep it closer to the right knee, keep the right leg straight with the toes erect, and the left sole of the foot flat on the ground.
2. This time, take your right arm and bring it around your knee and hold your left leg. Remember, if you aren’t able to hold your leg, you can bend your elbow, hold for 10 to 30 secs.
3. Now, exhale and return to the starting position.
4. Do the same thing on the other leg.
5. Repeat this one more time on each leg.

Benefits

1. Meru Vakrasana is a preliminary practice for the more advanced Ardha Matsyendrasana.
2. This gives a good stretch to the back muscles and can relieve back pain.
3. It loosens the spinal column and stimulates the spinal nerves.
4. It tones the abdominal organs as the spine is twisted from one side to the other.
5. Prevents diabetes.
6. Strengthens kidneys.
7. Enlargement of the liver will be arrested.