Exercise- 64: Meru prishthasana

  • Stand erect with feet 2 to 3 feet apart.
  • Place the fingertips on the shoulders with the elbows pointing sideways.
  • Swing the upper torso as far as possible to the right and let it return the center.
  • Repeat 10 times.
  • Perform same procedure on left side also.




  • Inhale while raising the fingertips and on return swing back to the center.
  • Exhale while twisting to the sides.
  • Concentrate on inhalation while exhalation should be natural.

Meru Prishthasana Variation

  • Stand with feet apart and fingertips on the shoulders.
  • Twist the body to the extreme right.
  • Bend at the waist to form a right angle.
  • Maintain the head and spine in a straight line.
  • Raise the trunk, recenter the body and lower the arms.
  • Repeat on the opposite side.


  • Inhale while raising the fingertips and the trunk.
  • Retain the breath while twisting to the sides.
  • Exhale when lowering the torso and the arms.
  • Duration- Practice a maximum of 5 times.


  • It stretches the spine.
  • Redistributes waistline fat deposits.
  • Tones the back muscles.





Standing and Bending Asanas are good for our health

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