BalanceSeated
Balancing Bear Pose
Merudandasana
Balancing on the sit bones, both legs extend upward and outward in a V shape while the arms reach forward or hold the feet. The spine remains tall, challenging core stability and hamstring flexibility simultaneously.
- ·Strengthens the core and hip flexors
- ·Improves balance and concentration
- ·Stretches the hamstrings and inner thighs
Instructions
- 1Start in a tabletop position with wrists under shoulders and knees under hips, spine neutral.
- 2Tuck your toes under and lift your knees two to three inches off the mat, bringing them level with your wrists.
- 3Press firmly through all four corners of both hands to stabilize the shoulder girdle.
- 4Draw the lower belly in and up to support the spine, keeping the back flat and parallel to the floor.
- 5Fix your gaze between your hands and hold for 5 to 10 breaths, building core and wrist strength gradually.
- 6To release, lower the knees back to the mat with an exhale.
Contraindications & precautions
- ⚠Wrist pain, carpal tunnel syndrome, or acute wrist injury — the weight-bearing on the hands makes this pose inadvisable until the wrist has healed.
- ⚠Shoulder impingement or acute rotator cuff tear — avoid loading the shoulder joint at this angle until cleared by a physiotherapist.
- ⚠High blood pressure or glaucoma — the inversion component of this pose can increase intracranial and intraocular pressure.
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