Meru Spandana

Meru Spandana is a Kundalini Yoga exercise that brings mobility, release, and expansion into the spine and upper body. Moving between a forward fold with the head toward the knee and an upright spinal stretch helps loosen tension in the back, neck, hips, and shoulders while improving flexibility and circulation. The movement also massages the abdominal area  which can benefit digestion, it also supports a deeper connection to the breath.

The forward folding position helps release stored tension and emotional heaviness from the body, while the upward lift through the chest and spine creates a feeling of openness and renewed energy. The exercise stimulates the Root Chakra (Muladhara) through the grounded seated position, creating stability and connection to the body. The opening through the chest and throat also activates the Heart Chakra (Anahata) and Throat Chakra (Vishuddha), supporting emotional release, openness, and expression.

To practice:

Sit in a comfortable cross legged position and hold onto one knee with both hands. On the exhale fold forward and bring the head toward the knee while gently rounding the spine. On the inhale rise back up, lift the chest, lengthen the spine upward, and slightly tilt the head back. Continue moving with the breath in a steady, flowing rhythm.

If the posture feels too intense for the hips or lower back, sit on a cushion or reduce the depth of the forward fold while keeping the movement relaxed and comfortable.