Gatyatmak Meru

Gatyatmak Meru is a wide legged seated position with rhythmic movement of the spine and arms. Moving between the upright position with lifted arms and the forward fold helps stretch the inner legs, hips, hamstrings, shoulders, and spine while strengthening the back and core. The movement also improves flexibility in the pelvis and helps release tension stored in the lower back and hips.

The repeated movement between expansion and folding creates a strong flow of energy through the spine and lower body. The wide leg position stimulates the Root Chakra (Muladhara) and Sacral Chakra (Svadhisthana), creating grounding and helping emotional energy move more freely. As the spine lengthens and the chest opens during the upward movement, energy rises through the Solar Plexus Chakra (Manipura) and Heart Chakra (Anahata), creating vitality, openness, and inner balance.

To practice:

Sit on the floor with the legs spread wide apart. Inhale and lift the arms upward while lengthening the spine and opening the chest. Exhale and fold forward from the hips, reaching the arms toward the feet while keeping the spine as long as possible. Continue moving rhythmically with the breath between the upright and forward position.

If sitting upright with straight legs feels difficult, slightly bend the knees or sit on a folded blanket to support the hips and spine.