Meru Prishthasana, also known as the Spine and Back Pose, is a yoga posture that focuses on stretching the spine and toning the back muscles. This asana promotes flexibility and balance while providing numerous benefits for the practitioner. Meru Prishthasana offers a comprehensive approach to spinal health and back muscle strength, making it a valuable addition to any yoga practice.
Steps:
1. Starting Position:
Stand erect with feet shoulder-width apart.
The toes should be slightly turned outwards.
Place fingers of both hands on shoulders with elbows pointing sideways.
2. Twisting to the Right:
Twist the upper torso to the right as far as possible.
Return to the center.
3. Twisting to the Left:
Twist the upper torso to the left as far as possible.
Return to the center.
4. Repetition:
Practice the twisting motion 3 to 5 times on each side.
5. Breathing Technique:
Inhale while raising fingers to the shoulders and returning to the center.
Exhale while twisting to the sides and lowering the arms.
6. Variation (Optional):
After twisting to the side, bend from the hips to form a right angle with straight legs.
The head, neck, and spine should be in one straight line.
Elbows should be level with the shoulders.
Stay in this position for up to 5 seconds.
Return to the upright position and twist to the front.
Repeat on the left side.
Breathing Technique for Variation:
- Inhale when raising the arms and while raising the body to the upright position.
- Retain the breath inside while twisting.
- Exhale when bending forward and lowering the arms.
Contra-indications:
People with stiff backs or backaches should avoid this asana to prevent strain and discomfort.
Benefits:
- Stretches the spine, promoting flexibility.
- Tones the back muscles, enhancing strength.
- Redistributes excess weight from the waistline, aiding in weight management.
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