Merudandasana Yoga Asana:

Merudandasana is an intermediate seated balancing pose. It has a stretching and toning effect over the arms, abdomen, calves, hamstring, hips, and groin. So it benefits physically in many ways.

Merudandasana Yoga Asana Steps:

• Sit in Baddha Konasana your sole of the feet touching each other and thighs on either side of the ground.
• Now, place your feet flat on the floor, slightly away from the hips.
• Hold your big toes and raise your feet upward slowly and steadily while leaning back; your spine should be erect here, Balance your body on the tail bone (coccyx).
• Now, apart from the legs; as far as it feels comfortable and straightens them along with your arms.
• Hold the position while looking at a fixed point; this will provide an invisible hand to support your posture.
• After holding as per your ability to remain in that position; return back by bringing leg together and by freeing sit bone; to the previous state and relax.