Markatasana
मर्कटासन
Markatasana (Monkey Twist) is a gentle supine twist where bent knees drop to each side alternately, releasing the lower back.
Anatomy Involved
Benefits
- Releases lower back tension
- Gentle spinal twist
- Aids digestion
- Very relaxing
- Accessible for all levels
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe spinal injuries
- Recent abdominal surgery
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Place a bolster between the knees for support.
Target Areas
Practice Flow
About this Pose
Markatasana (Monkey Twist) is a gentle supine twist where bent knees drop to each side alternately, releasing the lower back.
How to Practice
1. Lie on the back, spread arms into a T shape.
2. Bend both knees, feet on the floor near the hips.
3. Inhale.
4. Exhale, drop both knees to the right (toward the floor).
5. Turn the head to the left (opposite to knees).
5 more steps remaining
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Frequently Asked Questions
Common questions about Markatasana
What is Markatasana?
Markatasana (Monkey Twist) is a gentle supine twist where bent knees drop to each side alternately, releasing the lower back.
What are the benefits of Markatasana?
Releases lower back tension. Gentle spinal twist. Aids digestion. Very relaxing. Accessible for all levels.
Who should avoid Markatasana?
Avoid this pose if you have: Severe spinal injuries, Recent abdominal surgery.
How many steps are in Markatasana?
Markatasana is practiced in 10 steps. Lie on the back, spread arms into a T shape.
Is Markatasana suitable for beginners?
Yes, Markatasana is a beginner-friendly pose suitable for all levels.
What props are needed for Markatasana?
You may use: bolster. Props make the pose more accessible and comfortable.
What conditions does Markatasana help with?
Markatasana is therapeutic for: back pain, digestive problems, insomnia, anxiety.
What poses should I do before Markatasana?
Prepare with: Supta Tadasana, Apanasana. These warm up the relevant muscles and joints.
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Build Your Own Sequence
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