Meru Wakrasana (Spinal Twist)

Starting Position

  1. Sit with your legs outstretched in front of you.


  1. Turn your trunk slightly to the right.
  2. Place your right hand behind your body, close to your left buttock, with fingers pointing backward.
  3. Place your left hand behind and slightly to the side of your right buttock, as close as possible to your right hand.
  4. Bend your left knee and place your left foot outside your right knee.
  5. Twist your head and trunk as far to the right as is comfortable, using your arms as levers while keeping your spine upright and straight.
  6. Ensure that your buttocks remain on the floor. Your right elbow may bend slightly.
  7. Hold the final position while relaxing your back. Look over your right shoulder as far as possible without straining.
  8. Re-center your trunk and relax for a few seconds.


  • Practice up to 5 times on one side, and then repeat on the other side.


  • Inhale deeply, exhale while twisting.
  • Hold your breath outside, or breathe normally if holding the pose.
  • Inhale while re-centering.


  • Physical awareness on the twist and relaxation of the spine.
  • Breath awareness in the final position.
  • Spiritual awareness on manipura chakra (solar plexus).


  • Meru wakrasana serves as a preparatory pose for ardha matsyendrasana (Half Lord of the Fishes Pose).
  • It can be practiced after forward and backward bending asanas and before inverted asanas.


  • Stretches the spine, loosening vertebrae, and toning nerves.
  • Alleviates backache, neck pain, lumbago, and mild forms of sciatica.
  • Suitable for beginners, helping to prepare the back for more advanced spinal twists.
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