Merudand Asana (The Spine Twist)
You might find several variations of this asana: knees together, separated or crossed; arms to the sides or towards the diagonals; extended or bent legs; different points of emphasis for the spine twist, etc.
All those variations might be valid in basic yoga, according to the state of your body and your needs.
- Lie down like shown and modify your asana from time to time (or day to day for example), paying attention to your physical sensations (as always). You will find which the best position for you is; you might find yourself practicing this asana in several ways, or changing from one to another as long as you gain experience.
- Look for the feeling of the twist along your spine and, as with shava asana, let go, focus on your breath and enjoy.
- Suffering is not an aim in basic yoga (or any kind of yoga). Guiding your body to unusual positions might give you that impression. But be very careful. Pain actually contracts muscles. Our goal here is to release them. So, as you are the only one who can feel inside yourself, it is your responsibility to decide how much you press.
- Negotiate the position with yourself, so that you extend your body letting it breathe, but avoiding suffering.
- If you experience back aches caused by tiredness, this basic yoga asana should release your pain (or part of it) progressively.
- Balances the nervous system.
- Strengthens the arms and wrists.
- Develops sense of physical balance.
- Develops concentration and focus.
- Increases confidence