Merudandasana (Do and Reduce pot belly)

Ardha Merudanadasana

This is the second asana of the first week.

                                    Ardha Merudandasana

Lie down straight on the mattress.  Keep the legs close to each other. The hands should be kept straight on either side touching the legs, the palms facing down.

Now take in breath and lift one leg 45 degrees up. Keep the leg straight without any bend on the knees. Concentrate all power on the leg. While doing this the other leg should remain still. Hold the toes pointing forward. Remain in this position for 1 minute and lower the leg slowly, simultaneously exhaling. Do not put down the leg; place it gently on the mattress. Now repeat with the other leg. Do it 10 times with each leg. This is Ardhamarudandasana.

Poorna Merudandasana

                 Poorna Merudandasana

In the same position as described earlier, take in breath and lift both legs up 45 degrees. If lifting is found difficult, give a small downward pressure on either hand  which will ease lifting of both legs. Give full power on both legs as said earlier. Hold for one minute and lower as said earlier. Exhale as you start lowering the legs. Repeat 10 times. In both cases take care not to lift the head and the upper body from the mattress.

(In poorna Merudandasana the legs should not be lifted as much as shown in picture. It should be held in a slightly slanting position.)

Effects:--

1. The word ‘Merudandam’ means Vertebral Column, the most prominent bony framework of the body. This asana gives power to vertebral column and all associated muscles and nerves. People regularly doing this asana will not have back-ache, sudden painful spinal tilting, twitching etc. The muscles on the back side of the body become strong.

2. Helps to reduce Pot Belly.

3. Enhances the process of digestion

4. All organs of the abdominal cavity are get strengthened.