Merudandasana - Balancing Bear

21 November 2023 by
Editorial team

Merudandasana, also known as Balancing Bear or Spinal Column Pose, is a transformative yoga posture that offers a myriad of benefits for both body and mind. Let's explore the steps, alignment cues, and therapeutic advantages of this empowering asana.

Position of Readiness:

  • Begin in Baddha Konasana (Bound Angle Pose), preparing your body for the balancing sequence.

Steps to Perform Merudandasana:

  1. Foundation and Grip:
    • From Baddha Konasana, grip onto each foot with each hand firmly.
  2. Inhale and Lean Back:
    • Inhale deeply as you lean backward, lifting both heels off the ground.
    • Maintain a strong, straight spine with shoulders down and chest pressing forward.
  3. Kick and Extend:
    • Inhale again and kick the legs into the arms, straightening them and raising them up and out towards the corners of the room.
    • Engage your core and focus on extending the legs fully while keeping the chest lifted.
  4. Hold and Breathe:
    • Hold this challenging pose for several breaths, maintaining balance and concentration.
    • Focus on steady breathing and feeling the stretch in your hips and the back of your legs.
  5. Release and Reset:
    • Exhale slowly as you release the pose, bending the knees and bringing the bottoms of the feet back together on the ground.

Benefits of Merudandasana:

  • Enhanced Balance and Concentration:
    • "Improves your balance and concentration, requiring focus and stability throughout the posture."
  • Toning and Strengthening:
    • "Tones abdominal organs, especially the liver, promoting digestive health and vitality."
  • Hip Opening and Leg Stretching:
    • "Opens up the hips and stretches the back of the legs, alleviating stiffness and promoting flexibility."
  • Spinal Health and Alignment:
    • "Supports spinal health by strengthening the muscles along the spine, fostering a strong and aligned posture."

Therapeutic Benefits:

  • Back Pain Relief:
    • Merudandasana helps alleviate stiffness and discomfort in the back, offering relief and promoting spinal flexibility.


Merudandasana is a dynamic and invigorating yoga pose that not only challenges your balance and concentration but also nurtures your physical and mental well-being. Incorporate this pose into your practice to experience its transformative effects and cultivate a harmonious mind-body connection.

Elevate Your Practice with Merudandasana: Balance, Flexibility, and Vitality!

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