Merudandasana: Yoga for energy and motivation

Surviving dangerous situations through physical skills is the quality of base chakra. The base chakra gives the energy and motivation needed to make good use of whatever resources are available. One of the main functions of the base chakra is to solidify. It includes the realization of dreams and maintenance of energy levels within the  body.

The desire to act, to move, to do, is an expression of the powerful energy of the base chakra.

In a balanced chakra, there is the energy, confidence, know-how, and dexterity to survive and thrive in moment to moment exploration of the new territory. On the other hand, in an imbalanced base chakra there is a loss of awareness, loss of interest in the world. There may also be lack of discipline and an unfocussed attitude. Some people with imbalanced root chakra may become imbalanced, inconsistent, jumpy, undependable and have mood swings.

There are many yogic interventions to balance the energies of this very important base chakra and one of them is Merudandasana or the mountain staff posture.


  • Sit on the ground with legs spread and stretched out
  • Bend the knees, while placing the feet flat on the floor in front of hips about a half meter apart
  • Hold the big toes and lean backwards balancing on the lower back, and slowly straightening the legs and arms and raising them upwards
  • Keep the spine straight and spread legs wide as wide as possible but do not strain
  • Breath normally
  • Hold for five seconds and then come back to normal


  • Activates and balances mooladhara chakra
  • Tones the abdominal organs more specifically liver
  • Stimulates intestinal peristalsis and cures constipation
  • Tones nervous system
  • Open hips and heart

Note of Caution 

Those suffering from back problems should avoid this pose.

Atul Vyas likes to be called a “Yoga Scientist”. He is a celebrity yoga trainer and has trained several top Hollywood and Bollywood stars. He has trained for years under many eminent yoga gurus including his illustrious mother Daya Vyas, the first lady yoga guru of India.

Images courtesy of (Milford Now) and provided

Share this post