Merudanda Mudra (gesture of again ache): that means, process, advantages


Image source: Canva

Merudanda Mudra is an effective hand gesture that depicts spine health. Practicing this mudra will relieve your back pain and stress within minutes.

To enter Merudanda Mudra, curl your fingers into a fist and keep your thumbs outstretched. The hands are placed on the thighs and the direction of the thumbs changes with deep breaths.

This hand movement is usually acquired during meditation and pranayama exercises. The extended thumb in the Merudanda mudra is used in the Shambhavi mudra to adjust the gaze at the beginning so that it is easy.

Merudanda Mudra meaning

In Sanskrit, “Merudanda” refers to “spine” and “Mudra” means gesture. His practice leaves massage effects on the spine that aid the flow of pranic energy through the body.

It is so named because of the calming and healing effects it leaves on the spine. It is also known as the spine mudra.

Due to the flow of prana through the spine, Merudanda Mudra helps activate and balance all chakras. It also serves as an exercise to improve the practitioner's focus and concentration.

Mythological aspect

In Hindu mythology, there is a frightened golden mountain called "Meru", the abode of the gods. It is said to be in the center of the universe, just as the spine is in the center of our body.

The combination of the two terms "Meru" and "Danda" refers to "the scepter of the sacred Mount Meru". It is similar to the central support of our skeletal system, the spine. Therefore the name.

In addition, the Merudanda mudra is similar to the thumbs-up gesture, which expresses that everything is fine. This is exactly what is observed in the state of health when one reaches this mudra.

Merudanda Mudra is performed together with the central thumb position in 2 other positions;

Adho Merudanda Mudra

Both thumbs point towards each other.

Adho Merudanda MudraAdho Merudanda Mudra. Image source: Canva

Urdhva Merudanda Mudra

Both thumbs point away from each other.

Urdhav Merudanda MudraUrdhav Merudanda Mudra. Image source: Canva

How to do Merudanda Mudra

Merudanda Mudra is then completed Adho Merudanda Mudra and Urdhva Merudanda Mudra one after the other as described below:

  1. Sit in Sukhasana or Vajrasana and keep your eyes closed.
  2. Place your hands on your thighs, palms down.
  3. Move your fingers towards the palms of your hands to form a fist.
  4. Keep your thumbs extended towards each other (Adho Merudanda Mudra).
  5. Shift your focus to the slow, deep breaths and hold the mudra for 8-10 breaths.
  6. Roll your hands on your thighs so that the thumb is pointing towards the sky (Merudanda Mudra).
  7. Remain in this position for 8-10 breaths.
  8. Finally, move your hands so that the thumbs are pointing outwards in opposite directions (Urdhva Merudanda Mudra).
  9. Breathe slowly eight times and hold the Urdhva Merudanda Mudra.

Precautions and Contraindications

  • Do not practice merudanda mudra if you have heart disease or high blood pressure.
  • Always practice on an empty stomach.
  • Make sure the spine remains upright throughout the practice.
  • Stop the practice if you experience discomfort or pain while holding the mudra.

Practice when and for how long

  • Practice Merudanda Mudra at any time of the day, either in a meditative position or in a chair.
  • This mudra can be practiced either sitting or standing.
  • It can also be practiced as a preparatory or counter mudra for other yoga asanas.
  • The breathing rhythm when practicing this mudra must be 4: 2: 5: 2. This means inhaling for 4 seconds, followed by holding for 2 seconds, then exhaling for 5 seconds and holding for another 2 seconds.

Stay tuned to better understand the detailed mechanism and implications of Merudanda Mudra.

Working mechanism

While performing Merudanda Mudra, the rotation of the thumbs controls the flow of prana to different regions of the body.

  • In the Adho Merudanda Mudra, when the thumbs point towards each other, the prana moves through the lungs and lower abdomen.
  • Energy moves through the midsection of the body when the thumbs are stretched upward.
  • Finally, when you hold the Urdhva Merudanda with your thumbs stretched outward, both the chest and the spine will be energized.
  • As the Merudanda mudra dissipates pranic energy throughout the spine, it opens all energy chakras. When the prana flow is directed towards the solar plexus (manipura chakra), it improves metabolism and reacts better in any stressed situation.
  • This mudra is useful for opening the sacred energy channel Sushumna Nadi, which contributes to enlightenment. This is because the prana flows from the base of the pelvis to the crown of the head. Hence, it also awakens Kundalini energy.
  • In addition, Merudanda Mudra also stimulates the thymus gland. It produces hormones that remove stress from the body.

Therapeutic benefits

  1. Merudanda Mudra is a blessing to help relieve back pain or back pain.
  2. It eliminates the problem of the intervertebral disc when practiced for 30 minutes a day followed by 10 minutes of Prana Mudra.
  3. It also helps in healing piles and healing the prostate.
  4. Diabetics also experience healing effects through this mudra.
  5. It has calming effects on the nervous system and helps relieve stress, anxiety, and other mental health problems.
  6. It relieves problems such as dyspepsia and gastritis by increasing the digestive fire.
  7. You can practice this mudra to heal the bloated spleen or liver.

Merudanda Mudra benefits

  1. Merudanda Mudra helps with detoxification. When combined with pranayama practices, it expands the lungs and purifies the blood.
  2. This also affects the improvement of the circulatory and respiratory systems.
  3. It stimulates the intestines of the stomach and improves the efficiency of the kidney and liver.
  4. Merudanda Mudra is also helpful in reducing obesity.
  5. This removes restlessness in the mind and helps raise awareness.
  6. The deep breathing exercise together with Merudanda Mudra strengthens the spine and activates the Ida, Pingla and Sushumna Nadis.


Merudanda Mudra is the order of the day, especially in this sedentary lifestyle, as it strengthens and rejuvenates the spine.

This simple hand gesture is well worth trying to experience the calming and healing effects on physical and mental health.