Merudanda Mudra (Back Pain Gesture): Meaning, How to Do, Benefits

Image supply: Canva

Merudanda Mudra is an efficient hand gesture that depicts spinal well being. Practicing this mudra will relieve your again ache and stress inside minutes.

To enter Merudanda Mudra, curl your fingers right into a fist and maintain your thumbs outstretched. The arms are positioned on the thighs and the path of the thumbs modifications with deep breaths.

This hand motion is normally acquired throughout meditation and pranayama workout routines. The prolonged thumb within the Merudanda mudra is used within the Shambhavi mudra to regulate the gaze initially in order that it’s easy.

Merudanda Mudra that means

In Sanskrit, “Merudanda” refers to “spine” and “Mudra” means gesture. His follow leaves therapeutic massage results on the backbone that support the stream of pranic vitality by means of the physique.

It is so named due to the calming and therapeutic results it leaves on the backbone. It is also called the backbone mudra.

Due to the stream of prana by means of the backbone, Merudanda Mudra helps to activate and stability all chakras. It additionally serves as an train to enhance the main focus and focus of the practitioner.

Mythological facet

In Hindu mythology there’s a frightened golden mountain referred to as "Meru", the abode of the gods. It is claimed to be within the middle of the universe, simply because the backbone is within the middle of our physique.

The mixture of the 2 phrases "Meru" and "Danda" refers to "the scepter of the sacred Mount Meru". It is much like the central help of our skeletal system, the backbone. Therefore the identify.

In addition, the Merudanda mudra is much like the thumbs-up gesture, which expresses that every thing is okay. This is precisely what’s noticed within the state of well being when one reaches this mudra.

Merudanda Mudra is carried out in 2 different positions together with the central place of the thumb;

Adho Merudanda Mudra

Both thumbs level to one another.

Adho Merudanda MudraAdho Merudanda Mudra. Image supply: Canva

Urdhva Merudanda Mudra

Both thumbs level away from one another.

Urdhav Merudanda MudraUrdhav Merudanda Mudra. Image supply: Canva

How to do Merudanda Mudra

Merudanda Mudra is then accomplished Adho Merudanda Mudra and Urdhva Merudanda Mudra one after the opposite as described under:

  1. Sit in Sukhasana or Vajrasana and maintain your eyes closed.
  2. Place your arms in your thighs, palms down.
  3. Move your fingers in the direction of the palms of your arms to type a fist.
  4. Keep your thumbs prolonged in the direction of one another (Adho Merudanda Mudra).
  5. Shift your focus to the gradual, deep breaths and maintain the mudra for 8-10 breaths.
  6. Roll your arms in your thighs in order that the thumb is pointing in the direction of the sky (Merudanda Mudra).
  7. Again, keep on this place for 8-10 breaths.
  8. Finally, transfer your arms in order that the thumbs are pointing outwards in reverse instructions (Urdhva Merudanda Mudra).
  9. Breathe slowly eight instances and maintain Urdhva Merudanda Mudra.

Precautions and Contraindications

  • Do not follow the merudanda mudra when you have coronary heart illness or hypertension.
  • Always follow on an empty abdomen.
  • Make positive the backbone stays upright all through the follow.
  • Stop the follow if you happen to expertise discomfort or ache whereas holding the mudra.

Practice when and for a way lengthy

  • Practice Merudanda Mudra at any time of the day, both in a meditative place or in a chair.
  • This mudra will be practiced both sitting or standing.
  • It will also be practiced as a preparatory or counter mudra for different yoga asanas.
  • The respiration rhythm when practising this mudra have to be 4: 2: 5: 2. This means inhaling for Four seconds, adopted by holding for two seconds, then exhaling for five seconds and holding for an additional 2 seconds.

Stay tuned to raised perceive the detailed mechanism and implications of Merudanda Mudra.

Working mechanism

During merudanda mudra, the rotation of the thumbs controls the stream of prana to totally different areas of the physique.

  • In Adho Merudanda Mudra, when the thumbs are pointing in the direction of one another, the prana strikes by means of the lungs and decrease stomach.
  • Energy strikes by means of the midsection of the physique when the thumbs are stretched upward.
  • Holding the Urdhva Merudanda along with your thumbs outward will energize each the chest and the backbone.
  • As the Merudanda mudra dissipates pranic vitality all through the backbone, it opens all vitality chakras. When the prana stream is directed in the direction of the photo voltaic plexus (Manipura Chakra) it improves the metabolism and reacts higher in any careworn scenario.
  • This mudra is helpful for opening the sacred vitality channel Sushumna Nadi, which contributes to enlightenment. This is as a result of the prana flows from the bottom of the pelvis to the crown of the pinnacle. Hence, it additionally awakens Kundalini vitality.
  • In addition, Merudanda Mudra additionally stimulates the thymus gland. It produces hormones that take away stress from the physique.

Therapeutic advantages

  1. Merudanda Mudra is a blessing to assist relieve again ache or again ache.
  2. It eliminates the issue of the intervertebral disc when practiced for 30 minutes a day adopted by 10 minutes of Prana Mudra.
  3. It additionally helps in therapeutic piles and therapeutic the prostate.
  4. Diabetics additionally expertise therapeutic results by means of this mudra.
  5. It has calming results on the nervous system and helps relieve stress, anxiousness, and different psychological well being issues.
  6. It relieves issues equivalent to dyspepsia and gastritis by growing the digestive hearth.
  7. You can follow this mudra to heal the bloated spleen or liver.

Merudanda Mudra advantages

  1. Merudanda Mudra aids in detoxing. When mixed with pranayama practices, it expands the lungs and purifies the blood.
  2. This additionally impacts the development of the circulatory and respiratory techniques.
  3. It stimulates the intestines of the abdomen and improves the effectivity of the kidney and liver.
  4. Merudanda Mudra can also be useful in decreasing weight problems.
  5. This removes restlessness within the thoughts and helps increase consciousness.
  6. The deep respiration train along with Merudanda Mudra strengthens the backbone and prompts the Ida, Pingla and Sushumna Nadis.


Merudanda Mudra is the order of the day, particularly on this sedentary life-style, because it strengthens and rejuvenates the backbone.

It is properly value attempting this easy hand gesture to expertise the calming and therapeutic results on bodily and psychological well being.


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