Merudanda Mudra (Again Ache Gesture): Which means, The best way to Do, Advantages


merudanda mudra
Picture Supply: Canva

Merudanda mudra is one efficient hand gesture that represents the well being of the backbone. Working towards this mudra relieves your again ache and stress inside a couple of minutes.

Meditation Workshop

To imagine merudanda mudra, curl your fingers in a fist and preserve the thumbs prolonged. The palms are positioned on the thighs and the path of thumbs retains altering with deep breaths.

This hand gesture is normally acquired throughout meditation and pranayama practices. Prolonged thumb in Merudanda mudra is utilized in Shambhavi mudra to regulate gaze to start with in order to make it straightforward.

Merudanda Mudra Which means

In Sanskrit, “merudanda” refers to “spinal column” and “mudra” means gesture. Its observe leaves massaging results on the spinal column aiding the move of pranic power all through the physique.

It’s named so due to the soothing and therapeutic results that it leaves on the backbone. It’s also known as Backbone Mudra.

Merudanda mudra can be known as guru mudra because the thumb is actively used on this mudra and the thumb is related to the fireplace factor. Similar to a guru (trainer) guides you from darkness to gentle, the fireplace factor affiliation of this mudra offers you the wanted fireplace power to information your path.

As a result of move of prana all through the backbone, Merudanda mudra helps to activate and stability all of the chakras. It additionally serves as an train to enhance the main target and focus of the practitioner.

Mythological Facet

In Hindu mythology, there’s a scared golden mountain named “Meru”, the abode of Gods. It’s stated to be within the middle of the universe just like the backbone lies within the middle of our physique.

The mix of the 2 phrases “Meru” and “Danda” refers to “the scepter of the sacred Mount Meru.” It shares a resemblance with the central assist of our skeletal system, the spinal column. Therefore, the title.

Furthermore, the Merudanda mudra resembles the thumbs-up gesture that expresses that all the things is okay. That’s what precisely is noticed in a single’s well being situation by attaining this mudra.

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

Adho Merudanda Mudra

On this, each thumbs pointing towards one another.

adho merudanda mudra
adho merudanda mudra. Picture Supply: Canva

Urdhva Merudanda Mudra

On this, each thumbs pointing away from one another.

urdhav merudanda mudra
urdhav merudanda mudra. Picture Supply: Canva

The best way to Do Merudanda Mudra

Merudanda mudra is accomplished following Adho merudanda mudra and Urdhva merudanda mudra in sequence as described under:

  1. Sit in sukhasana or vajrasana preserving your eyes closed.
  2. Place your palms in your thighs with the palms dealing with down.
  3. Curl your fingers in the direction of the palms to kind a fist.
  4. Hold the thumbs prolonged in the direction of one another (Adho Merudanda mudra).
  5. Shift your focus in the direction of the sluggish deep breaths and maintain the mudra for 8-10 breaths.
  6. Roll your palms in your thighs in order that the thumb is pointed in the direction of the sky (Merudanda mudra).
  7. Once more, keep in such a place for 8-10 breaths.
  8. Ultimately, transfer your palms in order that the thumbs are pointed outwards in reverse instructions (Urdhva Merudanda mudra).
  9. Take eight sluggish breaths holding Urdhva Merudanda mudra.

Precautions and contraindications

  • Don’t observe Merudanda mudra when you’ve got coronary heart illness or hypertension.
  • All the time observe it on an empty abdomen.
  • Be certain that the backbone is stored erect all through the observe.
  • Discontinue the observe for those who really feel any discomfort or ache holding the mudra.

When & How lengthy to observe

  • Follow Merudanda mudra at any time of the day both in any meditative posture or in a chair.
  • This mudra could be practiced both sitting or standing.
  • One can even observe it as preparatory or counter mudra for different yoga asanas.
  • The rhythm of respiration working towards this mudra have to be 4:2:5:2. It means 4 seconds of inhalation, adopted by 2 seconds halt, then 5 seconds of exhalation, and one other 2 seconds of holding.

Keep tuned to raised perceive the detailed mechanism and results of Merudanda mudra.

Mechanism of Working

Whereas performing Merudanda mudra the rotation of the thumbs steers the move of prana to completely different areas of the physique.

  • In Adho Merudanda mudra, when thumbs are pointing in the direction of one another, the prana strikes by way of the lungs and decrease stomach.
  • Power strikes by way of the mid-section of the physique because the thumbs are prolonged upward.
  • Lastly holding the Urdhva Merudanda with thumbs prolonged outwards energizes the chest in addition to the backbone.
  • As Merudanda mudra derives pranic power all through the backbone, it opens all of the power chakras. When is the move of prana is directed in the direction of the photo voltaic plexus (Manipura Chakra), it improves the metabolism to reply higher in any careworn scenario.
  • This mudra is helpful in opening the sacred power channel, Sushumna Nadi that helps in reaching enlightenment. That is so as a result of the prana flows from the bottom of the pelvis to the crown of the top. Therefore, it additionally awakens the Kundalini power.
  • Apart from this, Merudanda Mudra additionally stimulates the thymus gland. It produces hormones useful to take away the stress out of the physique.

Therapeutic Benefits

  1. Merudanda mudra is a boon to alleviate again ache or again pressure.
  2. It rectifies the problem of slip disc if practiced for half-hour each day adopted by prana mudra for 10 minutes.
  3. It additionally helps in curing piles and therapeutic the prostate.
  4. Diabetic sufferers additionally expertise therapeutic results by way of this mudra.
  5. It has soothing results on the nervous system and helps to alleviate stress, anxiousness, and different psychological points.
  6. It relieves points like dyspepsia and gastritis by enhancing the digestive fireplace.
  7. You possibly can observe this mudra to heal the distended spleen or liver.

Merudanda Mudra Advantages

  1. Merudanda mudra helps within the cleansing course of. When it’s mixed with pranayama practices, it expands the lungs and purifies the blood.
  2. This additionally works to enhance the circulatory and respiratory techniques.
  3. It stimulates the abdomen viscera and improves the effectivity of the kidney and liver.
  4. Merudanda mudra can be useful in decreasing weight problems.
  5. This eliminates restlessness from the thoughts and helps in enhancing consciousness.
  6. The deep respiration observe together with Merudanda mudra strengthens the backbone and prompts the Ida, Pingla, and Sushumna Nadis.


Merudanda mudra is the necessity of the hour particularly on this sedentary life-style, because it strengthens and rejuvenates the backbone.

It’s value attempting this easy hand gesture to expertise the soothing and therapeutic results on bodily and psychological well being.