Merudanda Mudra: Meaning, Benefits, and How to Do

merudanda mudra

The Merudanda Mudra is a hand gesture with many benefits. Discover what it is, how to do it, and the benefits of this Mudra.

Definition – What is Merudanda Mudra and its Meaning, References, and Mythology?

Merudanda Mudra is a hand gesture or seal, also known as Hasta Mudra.

To understand this Mudra better, let’s break the word Merudanda Mudra into two separate words:

Merudanda – The word “Merudanda describes our “spine or the backbone” in the Sanskrit language.

Mudra – As we know, the word “Mudra describes Hasta Mudra, a Hand gesture or seal.

Merudanda Mudra is also known as the backbone gesture or Back pain gesture. As its name suggests, this Mudra is beneficial for the health of the spine. As we all know, many of us spend a lot of time sitting on a chair or lying on the bed. So, it is quite natural to have our backs stiffened, but if you still cannot understand this, why? Then let me clear this one up for you. While we sit for an extended period, it activates the back muscles, preventing our body from falling. This Mudra is believed to help avoid aches and pains that have been caused in and around the spine.

According to Yogic texts, “Prana,The vital energy, flows through the spinal column, so if there are any issues with the spine, it could hamper the flow of Prana, which we do not want. So, practicing this Mudra can also help to improve the flow of your Prana energy smoother and better. More flow of Prana means more energized you will feel. More energy means less stressed you will feel. So, this Mudra can also help to de-stress yourself; you will feel relaxed and take less stress and tension. Hampered Prana flow means you get stressed more easily, worry more, and feel dull, spoiling your mood quickly. So, one should try this Mudra to overcome all those things.

This Mudra is more specifically used when we practice breathing techniques and meditations, which emphasizes the Prana energy flow more.

It calms and soothes the mind. This is important when we are practicing Meditation and Pranayama especially.

If you carefully observe this Mudra, it can even help make you more aware of the breath. Breath focus-based meditations and Pranayamas are one of the best techniques.

Alternate Names of Merudanda Mudra

The backbone gesture or Back pain gesture.

How to Do Merudanda Mudra?

  • This Mudra does require you to perform while you are seated in any meditative posture, as this Mudra requires more attention to the breath.
  • It is believed that to maximize the benefits of this Mudra, you should practice it during meditation. You can start by sitting in Vajrasana (Thunderbolt Posture) or Padma Asana (Lotus Posture).
  • Rest both of your hands comfortably on your knee. Palms facing downward towards the ground.
  • Keep all the fingers and thumb extended.
  • Now slowly, and gently curl all your fingers and form a fist.
  • Make sure to keep your thumbs extended to look similar to the thumbs-up gesture.
  • Keep your neck and spine comfortably straight.
  • Completely close your eyes.
  • Now, start with pointing your thumbs inwards towards each other while they are extended. Then, this Mudra is known as Adho Merudanda Mudra.
  • Practice deep breathing for 8-10 Breaths.
  • After this, point your thumbs upwards towards the sky or the sealing while your thumbs remain extended. This Mudra is known as Merudanda Mudra.
  • Practice deep breathing for 8-10 Breaths while performing this.
  • Then, start to point your thumbs outwards and away from each other. While your thumbs will remain extended. This Mudra is known as Urdhva Merudanda Mudra.
  • Stay in this position while you practice deep breathing for 8-10 Breaths.
  • You can assume this Mudra while practicing different forms of meditation and Pranayama.

Merudanda Mudra Benefits

merudanda mudra benefits
  • It helps in keeping the spine healthier. It promotes the health of our spine, the backbone. And all of us are aware of why spinal health is so important. The spine carries all the nerves through which our body operates.
  • It helps to increase the flow of Prana Energy. Prana energy is considered the life force through which every living being operates.
  • It helps to make you more energized, and it helps to overcome stress. When you feel more energized, you become more active. When you become more active, it promotes balance between the hormones, which helps you to de-stress.
  • It helps to avoid back-related aches and pains. And if you have such pain, it also helps relieve that.
  • It is also believed to help make prostate health better.
  • This Mudra helps to strengthen the Respiratory System. When we focus more on the breath and breathe deeply, then it helps to strengthen the respiratory system.

Merudanda Mudra Precautions and Contraindications

merudanda mudra precautions
  • Make sure that you are not putting excessive pressure on your fingers.
  • Practice it in meditative postures to gain maximum benefits.
  • Make sure to remain active throughout the day. Do not stay in a single place for too long.
  • You can practice this Mudra daily but remain focused on your breath.

When and how long to do Merudanda Mudra?

  • This Mudra can be practiced if you have spine-related issues, aches, and pains.
  • This Mudra can be practiced if you need to improve your respiratory system.
  • If you feel stressed, then you can practice it.
  • If you feel dull and less energized.

Morning is the ideal time to do any yoga or Mudra. In the morning, during the daytime, our brain is at its best. So, you are more likely to be able to concentrate easily. Therefore, you should practice this Mudra from 4 am and 6 am to get the most effective outcomes.

If you are having difficulty with this during the morning, you can do this Mudra later in the evening too.

Practicing this Mudra for a minimum of 20-40 minutes daily is recommended. Whether you wish to complete it in one stretch or two threes that last between 10 and 15 minutes, it’s up to you. Based on research, the best way to practice an exercise for at least 20 minutes is to get the best benefits of that particular Mudra.

Breathing in Merudanda Mudra

To enhance your practice, you can practice breathing techniques with this Mudra.

  • Abdominal breathing, when you inhale, let the belly come out, and when you exhale, let the belly relax comfortably.

Visualization in Merudanda Mudra

  • Visualize your spine.
  • Visualize that Prana, the vital energy is entering the length of your spine.
  • Notice that your spine is filling this energy into different parts of your body.

Affirmation in Merudanda Mudra

While practicing this, Keep a positive intention. Start with:

I have a healthy spine that will guide me to a healthy life.”


Merudanda Mudra is a great way to improve your spine health and Prana energy. With regular practice, you can use Mudras to help improve your overall health and well-being. If you are interested in learning more about Mudras, then check out our Mudras Certification Course. This course will teach you all about 108 different Mudras, the benefits of each Mudra, and how to execute them properly.

Divyansh Sharma
Divyansh is Yoga, Meditation & Kinesiology Teacher who has been practicing Yoga and Meditation Since 2011. The Idea of correlating Yoga with Modern Sciences fascinates him the most & to feed his curiosity, he keeps on exploring new things every day. He has accomplished a Master's in Yogic Sciences, E-RYT-200, and RYT-500.


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