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Merudandasana Balancing bear helps to improve your balance and concentration; it also opens up the hips and stretches the back of the legs.

For Big Priview Resolution 1600x1000pixels मेरुदण्डासन
Balancing Bear-Merudandasana |
Balancing Bear-Merudandasana | Balancing Bear-Merudandasana | Balancing Bear-Merudandasana  For Big Priview Resolution 3200x2000pixels Balancing Bear-Merudandasana


Position of Readiness
Baddha Konasana

Steps
From Baddha Konasana, grip on to each foot with each hand.
Inhaling lean backwards and raise both heals off of the ground.
Keep the shoulders down and back with the chest pressing forward and upwards.
Inhaling kick the legs into the arms.
Straighten the legs and raise them up and out towards the corners of the room.
Breathe and retain this pose for few breaths.
Exhaling release pose bending the knees bringing the bottoms of the feet back together on the ground.

Also Read From Kundalini Yoga - SRI SWAMI SIVANANDA

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