Pose sheet

Kundalini Lotus

Merudaṇḍāsanaमेरुदण्डासन

Balance seated with your legs raised wide, holding both big toes.

Open this pose in the 3D body

Steps

Support

Weight distributed between the sitting bones and the tailbone area.

Enter

Sit with your knees bent and feet on the floor.
Wrap your index finger, middle finger, and thumb around each big toe.
Lean back, keeping your spine long.
Lift your feet and straighten your knees without rounding.
Open your legs into a V, maintaining your grip.

Hold

Keep your legs raised about 60° from the floor.
Lengthen your spine and lift your chest.
Gently draw your abdomen inward to maintain balance.
Keep your arms straight and shoulders away from your ears.

Exit

Bring your legs together, maintaining your grip.
Bend your knees and lower your feet to the floor.
Release your grip and sit upright.

Breathing: Breathe deeply.
Gaze: Look at a fixed point ahead at eye level.
Duration: Gradually build up to 2 minutes.

Adapt

Adaptations

Bent kneesBend both knees while keeping your back long.
Closer gripHold your thighs or shins instead of your big toes.
StrapsUse straps to hold your feet.
Shorter holdStart with shorter holds and add pauses.

Variations

With a steady Root Lock.
Breath of Fire.
Legs together: Utthita Hasta Merudaṇḍāsana.

Signals of effort

Seated balance with both feet raised.
Legs spread wide and knees extended.
Sustained grip on both big toes.
Rapid breathing in the Breath of Fire variation.