Meru Wakrasana
Spinal twist
A basic seated twist that gives a gentle rotation of the spine and prepares for more intense twists.
Technique
- Sit in Dandasana.
- Bring one foot across the opposite knee.
- Twist the spine and place both hands behind.
- Do not lift the other side of the hip.
- Look back and keep the breath soft.
- Stay for a while, then do the same on the other side.
Awareness
Physically on the twist and the relaxation of the spine and on the breath in the final position; spiritually on Manipura chakra.
What it gives
- Stretches and mobilises the spine.
- A good posture for those preparing the back for deeper twists.
- A step towards Ardha Matsyendrasana.
Precautions
No specific precaution in the handbook. Practise progressively, never force, and learn intermediate postures with a teacher first.
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.