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Merudand Mudra - Healing the spine!!

Merudanda or Merudand

In Sanskrit, "Meru" translates to "mountain" or "peak." It can be used to describe any mountain, though it often carries a connotation of being grand or significant. "Danda" primarily means "staff" or "rod" and is used in various contexts to symbolize support, authority, stability, and discipline. In the context of yoga and Ayurvedic terminology, it often refers to the spine, highlighting its importance as the central support structure of the body.


In Hindu, Buddhist, and Jain cosmology, Mount Meru is a sacred mountain considered the center of the physical, metaphysical, and spiritual universes. It is often depicted as an axis mundi, the world's axis or the connection between Heaven and Earth.

  • Hindu Mythology: In Hindu texts, Mount Meru is described as a golden mountain surrounded by several concentric ranges of mountains and seas. It is the abode of gods, particularly Brahma, and often associated with divine beings and celestial phenomena.

  • Buddhist Cosmology: In Buddhism, Mount Meru is similarly depicted as the center of the universe. It is said to be surrounded by four continents and various heavenly realms.

  • Jain Cosmology: Jains also revere Mount Meru, considering it the center of the world and the site of many significant events in their religious texts.

Similarly, our spine serves as our core and axis, housing all our chakras, energy channels, and centers. From this central point, nerves radiate outwards throughout the body.


This mudra is particularly focused on the spine, the central support structure of the body, which houses the spinal cord and numerous nerve pathways. By practicing Merudand Mudra, you can stimulate and balance the energy along the spine, promoting overall health and vitality.

Mudra for Spine, Back pain
Merudand Mudra

How to Practice?

  • Sit in Sukhasan, crossed legged, or even in a chair with spine straight and erect position.

  • Make a fist and extend thumb up as shown in the picyure. Keep gentle pressure of fingernails against palm. Rest hands on mid of the thighs with thumbs pointing up.

  • Focus on Your Breath: Close your eyes and take a few deep, calming breaths. As you inhale, imagine drawing energy up from the base of your spine to the crown of your head. As you exhale, visualize this energy flowing back down your spine, grounding you.

  • Hold the Mudra: Maintain this position for 5-15 minutes, focusing on the flow of energy along your spine.

Physical benefits

  1. Spinal Health: Merudand Mudra focuses on the spine, promoting alignment and flexibility. It helps to maintain spinal health by stimulating and balancing the energy flow along the vertebral column.

  2. Nervous System Support: The mudra has a calming effect on the nervous system, helping to alleviate conditions related to stress and anxiety. It supports overall nervous system health by ensuring a balanced flow of energy.

  3. Improved Posture: Regular practice encourages proper posture, which can prevent and alleviate back pain and discomfort. By focusing on the spine, it promotes an upright and healthy posture.

  4. Circulation Enhancement: This mudra stimulates better blood flow, particularly to the spine and surrounding areas, which can help in nourishing spinal tissues and maintaining overall physical vitality.

Mental Benefits

  1. Mental Clarity: By balancing the energy along the spine, Merudand Mudra enhances mental clarity and focus. It helps to clear mental fog and improve cognitive function.

  2. Concentration: The grounding nature of this mudra aids in reducing distractions and improving concentration. It is particularly beneficial for tasks that require sustained mental effort.

  3. Mind-Body Connection: Practicing this mudra fosters a deeper connection between the mind and body, enhancing overall mindfulness and self-awareness.

Emotional Benefits

  1. Stress Relief: Merudand Mudra has a soothing effect on the mind, helping to reduce stress and promote relaxation. It can be particularly effective in managing anxiety and emotional tension.

  2. Emotional Balance: By harmonizing the body’s energy flow, this mudra helps stabilize emotions. It can alleviate mood swings and promote a sense of inner calm and balance.

  3. Resilience: Regular practice enhances emotional resilience, enabling individuals to better cope with life’s challenges and maintain emotional stability.

Spiritual Benefits

  1. Energy Alignment: Merudand Mudra helps align the chakras (energy centers) along the spine, promoting spiritual growth and a deeper sense of inner peace.

  2. Meditative Depth: This mudra is a powerful tool for meditation, helping to quiet the mind and deepen the meditative experience. It enhances the ability to enter a state of inner stillness and connection with higher consciousness.

  3. Prana Flow: The mudra encourages the free flow of prana (life force energy) through the sushumna nadi (central energy channel), which is crucial for spiritual awakening and enlightenment.

  4. Grounding and Stability: The connection between the hands and thighs in this mudra creates a grounding effect, fostering a sense of stability and balance in body and mind and spirit.

Practical Application and Tips

  1. Daily Practice: Incorporate Merudand Mudra into your daily routine, practicing for 5-15 minutes each session to experience its full benefits.

  2. Combine with Breathwork: Pair the mudra with deep, mindful breathing to enhance its effects. Focus on inhaling and exhaling slowly, visualizing the energy moving up and down your spine.

  3. Mindful Environment: Practice in a quiet, comfortable space where you can focus without distractions. Creating a peaceful environment enhances the mudra’s effectiveness.

  4. Set Intentions: Before beginning your practice, set a positive intention, such as seeking mental clarity, emotional balance, or spiritual growth. This helps to focus your energy and maximize the benefits.

This mudra has helped me heal my own back pain after an accident. For many months, I experienced persistent stiffness and pain in my lower back, which became severe and unbearable during cloudy weather. These episodes were especially frequent during the monsoon season in India, and even after moving to the US, I continued to suffer from lower back pain stemming from an injury caused by an accident.

However, after practicing Merudand Mudra for just a few weeks, I haven't experienced that pain or stiffness in 16 years! This mudra truly transformed my life. Practice it regularly and experience the benefits for yourself. Happy healing! 👍

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