Markatasana: Steps & Benefits

About Markatasana

“Markat” In Sanskrit means “Monkey” and hence this pose is also called as the Monkey Pose in Yoga. The primary purpose of Markatasana is to improve back flexibility. It is also helpful in improving the digestive system. Practicing this asana makes the back strong making bending and twisting actions much easier to do. Markatasana can be done in three different ways all of which have been described in detail below. [1, 2]

How To Do Markatasana?

Markatasana Method 1: To do this asana, you need to lie down on the back straight and spread the hands at the levels of the shoulders. The palms of the hands should be facing towards the roof. The next step is to fold the legs at the knees such that the feet are near the hips. Now turn the knees to the right hand side and let the knees rest on the ground. It should be ensured that the left knee is on top of the right knee when bending the knees on the right hand side. Now turn the head towards the left. [1, 2]

Keep breathing normally and maintain this position for about half a minute. Get back to the starting position and now turn the knees on the left side with now the right knee on top of the left knee and the right ankle on top of the left ankle. Repeat the process for about half a minute and get back to the starting position. [1, 2]

Markatasana Method 2: It is quite similar to the first method where you have to lie on the back straight. The hands should be parallel to the shoulders with the palms facing towards the ceiling. Now fold the legs at the knees and bring them near the hips. There should be at least one feet distance between both feet. Now bend the right knee towards the right side and rest it on the floor. The knee should be bent to an extent that the left knee is able to touch the right toe. Place the left knee over the right knee and turn the head towards the left. [1, 2]

Maintain this position for about half a minute and come back to the starting position. Throughout the asana, breathing process should be normal. Now, switch sides and turn the left knee towards the left side and follow the same process with the only difference being that this time the head should be turned towards the right. [1, 2]

Markatasana Method 3: This method involves lying down on the back straight with the hands parallel to the shoulders and the palms facing the roof. Now, raise the right leg perpendicular to the body and try and place it near the left hand with minimal twisting of the waist. Turn the head to the right side. Maintain this position for about 15 seconds. Some back to the starting position. Repeat the same process with the other leg now and the head turned in the opposite direction. [1, 2]

What Are The Benefits Of Markatasana?

As stated above, there are quite a few benefits of Markatasana. It makes the spine very flexible making it easier for people to bend, lift, and twist without any pain or discomfort. This yoga pose is also believed to be extremely good for the lungs and ribs. It is a very relaxing exercise and thus very useful for people with stress and anxiety. It also enhances the creative skills of a person. [1, 2]

The digestive system also improves if this asana is done regularly and thus benefits people with constipation or other digestive issues. People with spondylitis, sciatica, and slipped disc also can be benefitted from the Markatasana or the Monkey Pose. People suffering from pain in the hips and joints can also benefit a great deal with Markatasana. [1, 2]

People with any kind of spinal deformity can also benefit from this yoga asana. Despite all these benefits, people with chronic back pain and a known diagnosis of hernia should refrain from doing the Markatasana or the Monkey Pose. [1, 2]

References:

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