Merudanda Mudra: root, rise, and align to embody truth, balance, and integrity that begins within and extends out

Find your alignment within.

Merudanda Mudra is a grounding and balancing shape that brings you back to your center—body, mind, and spirit. As Libra Season draws to a close, this mudra invites you to reflect on what alignment truly means to you. Not just in posture, but in integrity, values, and the way you hold yourself in the world.

When your inner alignment is strong, your outer actions naturally follow suit. This mudra helps you root into your truth, so that the integrity you feel within becomes the foundation for how you live, love, and lead. From this place, balance and harmony are no longer things you chase—they’re the energy you embody.

Merudanda Mudra connects the earth and sky elements through the length of your spine, balancing stability and spaciousness. It supports the health of your entire system, creating space for vitality and ease in your organs and energy centers. As you breathe, feel your spine as both rooted and rising—anchored in what matters most and open to what’s next.

Through this practice, you remember that alignment isn’t about perfection. It’s about honesty—coming home to the truest version of yourself and living from that truth with grace and steadiness.

Check out ways to practice mudras live with our empowering yoga community on our live class schedule!

🫶🏻MUDRA: Merudanda Mudra

Benefits of Merudanda Mudra:

• health of the spine

• creates space for the health of all of the other organs

• integrity

• personal values

• balance energy and grounding

• alignment

• connection to earth and sky elements

• facilitates alignment and health of all the chakras

Why practice Merudanda Mudra:

To align your spine, ground your energy, and live your truth with strength and integrity.

How to practice Merudanda Mudra:

Find your comfortable seat. Perhaps on the edge of a bolster, pillow, or folded blanket to balance your pelvis and spine. Bring your hands into fists with the thumbs out. Place your hands on your knees or thighs with your thumbs pointing up if you are seated. Soften the shoulders and align the spine. Hold your hands comfortably next to your ribs if you are standing or rest them down by your sides if you are lying down.

🧘🏻‍♀️MEDITATION: Alignment Appreciation

WHY:

To feel into appreciation for your alignment within and how that reaches out.

PLACE:

Find any comfortable place. Perhaps seated, maybe on a bolster or blanket to get the hips a little higher than the knees. Or choose to stand or lie down on your back.

MUDRA:

Find Medudanda Mudra by bringing your hands into fists with your thumbs out. Place your hands on your knees or thighs with your thumbs pointing up if you are seated. Soften your shoulders and align your spine. Or hold your hands comfortably next to your ribs if you are standing or rest them down by your sides if you are lying down.

DRISHTI:

Let your eyelids feel heavy and close if it feels safe. Always permission to keep a soft gaze.

PRANAYAMA:

Let all the air out through your mouth. Bring your awareness to the very tip of your tailbone. Inhale deeply through your nose for a count of five as you imagine moving the breath up the length of your spine towards the top vertebrae in your neck. Pause. Exhale fully through your nose for a count of five as you imagine the breath moving back down the length of your spine. Pause at the bottom. This five-count honors the five segments of your spine. Honor it as best you can. You can always adjust the count as needed, but try to keep the inhale and exhale balanced and equal. Continue for 3-5 minutes. 

TO END:

After an exhale, release control of your breath and release your hands. See if you can feel into a deep sense of gratitude for your spine and the alignment it brings to all parts of your being.

✨MANTRA:

Every part of me is aligned with the truth of my soul

I hope you live in integrity with the truth that flows from within you.