Spinal Column Pose (balanced)

Merudaṇḍāsana

Read what the gnome says

Spinal Column Pose! Sit, hold the big toes, and lean back until balanced on the sitting bones, legs lifted. Spine long, chest open. Bend the knees if the back rounds. Breathe, rocking gently, balancing gnome.

Works on Abdominals · Hip flexors · Hamstrings

How to do it

1. Sit with the knees bent, feet on the floor, and take hold of the outer edges of the feet.
2. Lean back, lift the feet and straighten the legs out to a wide V.
3. Keep the spine long and the chest open, balance on the sit bones and breathe.

Common mistakes

• Don’t round the back to straighten the legs: keep the knees bent.
• Don’t pull on the feet.
• Don’t hold the breath.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• One-Legged Low PlankAdvanced
• Boat PoseIntermediate
• Both Big Toes PoseIntermediate
• Forearm Side PlankIntermediate
• Four-Limbed Staff (Low Plank)Intermediate
• Half BoatIntermediate