Forward Bends & Twists Paschimottana family
Meru Akarshanasana
Spinal-bending side pose
A hatha yoga pose that works the muscles of the side body. Practised lying on the side, it is also a balance, asking for focus and stability.
FamilyForward Bends & Twists
LevelIntermediate (YCB Level 2)
AwarenessSwadhisthana chakra
Technique
- Lie on the right side, the left leg on top of the right.
- Bend the right arm and place the elbow on the floor; raise the torso and head and rest the head on the right palm.
- Place the left arm on the left thigh. This is the starting position.
- Inhale, raise the left leg as high as possible without strain, slide the left hand to the foot and catch the big toe.
- Repeat on the other side.
Awareness
Physically on synchronising movement and breath and on the stretch in the hip and raised leg; gradually on Swadhisthana chakra.
What it gives
- Releases the hamstrings, adductors and abdominal muscles.
- Stretches the sides of the body, making them stronger and more flexible.
- Develops balance and coordination.
Precautions
- Avoid with slipped disc, sciatica or cervical spondylitis.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.