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Benefits: This asana tones abdominal organs, especially the liver, and strengthens the abdominal muscles. It helps to remove intestinal worms and stimulates intestinal peristalsis, alleviating constipation. It tones the sympathetic and parasympathetic nervous systems, strengthens the muscles of the back and helps to realign the spine.
BSY
Variation I: Utthita Hasta Merudandasana (raised hand and spine pose)
The instructions are the same as for merudandasana except that instead of separating the legs in the final position, keep them together.
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BSYC
Variation 2: Mukta Hasta Merudandasana (rocking horse) Sit with the legs outstretched and the feet together.
Bend the knees and bring them to the chest, keeping the
feet flat on the floor.
Bend the arms and place the fists outside the knees.
