Markatasana (Twist Monkey Pose): Steps, Benefits & Precautions

Markatasana, also known as monkey pose or twist monkey pose, is one of the yoga poses practised lying on back. This yogasana is effective in rendering flexibility to backbone and improving functioning of digestive organs.

The monkey pose also helps in backache, spondylitis, joint pain, and diabetes. It is not only beneficial for body but brain also. Know here the right steps of doing this pose, how it benefits the system and what precautions should be taking while doing it.

How To Do Markatasana?

Image Source = “theayurveda”

Method 1

• Begin the asana by lying down straight on the mat
• Spread out both your hands on shoulder level
• Raise your right leg at 90 degrees and slowly place it toward your left hand
• Turn your neck to the right side
• Stay in this position for awhile and then raise your leg at 90 degrees putting it back slowly on ground
• Do the same with left leg
• Repeat all these steps 3-5 times

Image Source = “blogspot”

Method 2

• Begin the asana by lying down straight on the mat
• Spread out both your hands on shoulder level
• Fold your both legs at knee slowly toward right and turn your neck to the left
• Stay in this position for awhile and then bring it back
• Do the same on reverse side
• Repeat all these steps 3-5 times

Benefits Of Doing Markatasana

• Improves flexibility of backbone
• Good for ribs and lungs
• Helps in constipation and other stomach disorders
• Enhances self awareness, concentration and creativity
• Helpful for diabetic patients

Things To Keep In Mind While Doing Monkey Pose

• Avoid doing it at the time of joint pain or any leg pain
• Don’t do it during severe backache
• Hernia patients should only practice this yogasana if advised by doctor