MA

Beginnersupine

Monkey Spinal Twist

Markatasana · मर्कटासन

Also known as: Supine Monkey Pose · Markatasana

MarkataMonkey·AsanaPose

Monkey Spinal Twist, also called Supine Monkey Pose is a classical yoga posture. Its Sanskrit name Markatasana translates word-for-word as: Markata (Monkey) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to engage the obliques, release the lower back and activate the glutes. Gentle spinal twist. Aids digestion. It is particularly valued for alleviating back discomfort. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A bolster can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

5

Releases lower back tension
Gentle spinal twist
Aids digestion
Very relaxing
Accessible for all levels
Full anatomical benefits — muscles, joints, organs →

Avoid If

2

Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Initiate the twist from the upper spine and ribs rather than forcing from the waist; keep both sitting bones grounded.
Recent Surgery
Surgical wounds and healing tissues need time before being subjected to the mechanical stress of yoga postures.
Wait for full medical clearance from your surgeon; begin with gentle breath work and progress only as healing allows.

Props That Can Help

Optional supports — use when helpful, not required

Bolster

A bolster allows gravity to do the work, creating a passive, deeply restorative version of the pose with full body support.

Common Mistakes to Avoid

✕Lifting the shoulders toward the ears — keep them relaxed

✕Flattening the natural curve of the lower back

✕Tensing the facial muscles and jaw

✕Holding the breath

✕Forcing the legs into position rather than using props for support

✕Holding tension — allow complete release in the supported position

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

back paindigestive problemsinsomniaanxiety

Pose Type

twistrestorative

Body Focus

spinelower body

Focus Areas

relaxationflexibility

Best For

beginnersseniors

Yoga Styles

hatharestorativeyin

When to Practice

cool downeveningrestorative

Position

supine

Modify If You Have

back pain

Place a bolster between the knees for support.

Practice Flow

Supta Tadasana

Apanasana

MA

This pose

Supta Baddha Konasana

Savasana

How to Practice

1

1. Lie on the back, spread arms into a T shape.

2

2. Bend both knees, feet on the floor near the hips.

3

3. Inhale.

4

4. Exhale, drop both knees to the right (toward the floor).

5

5. Turn the head to the left (opposite to knees).

5 more steps remaining

Register free to see the complete instructions

Register Free to Continue

Already registered? Login

Frequently Asked Questions

Common questions about Markatasana

What is Monkey Spinal Twist?

Monkey Spinal Twist, also called Supine Monkey Pose is a classical yoga posture. Its Sanskrit name Markatasana translates word-for-word as: Markata (Monkey) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to engage the obliques, release the lower back and activate the glutes. Gentle spinal twist. Aids digestion. It is particularly valued for alleviating back discomfort. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners and seniors. A bolster can be used to make the posture more accessible and support correct alignment. Practitioners with spinal injury should approach with care or consult a qualified teacher.

What are the benefits of Monkey Spinal Twist?

Releases lower back tension. Gentle spinal twist. Aids digestion. Very relaxing. Accessible for all levels.

Who should avoid Monkey Spinal Twist?

Avoid this pose if you have: Severe spinal injuries, Recent abdominal surgery.

How many steps are in Monkey Spinal Twist?

Monkey Spinal Twist is practiced in 10 steps. Lie on the back, spread arms into a T shape.

Is Monkey Spinal Twist suitable for beginners?

Yes, Monkey Spinal Twist is a beginner-friendly pose suitable for all levels.

What props are needed for Monkey Spinal Twist?

You may use: bolster. Props make the pose more accessible and comfortable.

What conditions does Monkey Spinal Twist help with?

Monkey Spinal Twist is therapeutic for: back pain, digestive problems, insomnia, anxiety.