Exercise-95: Meru akarshanasana (the spinal bending pose)

  • Lie on the right side with the left leg on top of the right.
  • Raise the upper torso and head and support them on the elbow by placing the right hand under the side of the head.
  • Place the left hand on the left thigh.
  • Raise the left leg as high as possible.
  • Simultaneously slide the left hand to the foot and grasp the big toe.
  • Do not bend the knee.
  • Lower the raised leg and arm back down to their base position.
  • Practice a maximum of 10 times on each side.



  • Inhale while raising the arm and leg.
  • Exhale while lowering.

On the physical movement.

  • Relaxes hamstring and abdominal muscles.
  • Stretches the side muscles, making them more flexible and strong.
  • Reduces fat on the hips and thighs.



Forward Bending Asanas Benefits

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