{"id":600,"date":"2023-03-28T09:46:32","date_gmt":"2023-03-28T09:46:32","guid":{"rendered":"https:\/\/www.hrishikeshyoga.com\/blog\/?p=600"},"modified":"2024-08-27T12:28:53","modified_gmt":"2024-08-27T12:28:53","slug":"markatasana","status":"publish","type":"post","link":"https:\/\/www.hrishikeshyoga.com\/blog\/markatasana\/","title":{"rendered":"Markatasana (Spinal Twist Pose)"},"content":{"rendered":"\t\t
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Markatasana (Monkey Spinal Twist Pose)\n- How to Practice, Its Benefits and Precautions<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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It is also called by the name, Monkey Spinal Twist. It is a very basic level posture, that a beginner can also do. It is performed, in the lying down position.<\/p>

The name Markatasana comes from the Sanskrit words, \u201cMarkata\u201d<\/strong>\u00a0meaning\u00a0\u201cmonkey\u201d<\/strong>\u00a0and\u00a0\u201casana\u201d<\/strong>\u00a0which means\u00a0\u201cpose\u201d<\/strong>. The asana finds mention in the Hatha Yoga texts. It is a good hip opening asana.<\/p>

How To Do It?<\/strong><\/h3>

\u2981 First of all, lie down on the mat, on your back.
\u2981 Legs should be stretched out straight and without gaps.
\u2981 Hands should be placed with the shoulder in line.
\u2981 Inhale and raises your legs and bend your knees.
\u2981 You can hold the position for five breath counts.
\u2981 Exhale and brings your legs left side and look to the opposite side.
\u2981 Inhale and come to the centre and go right side.
\u2981 Performs it 3 to 5 rounds.<\/p>

Benefits of Markatasana<\/strong><\/h3>

\u2981 If you do this asana regularly, then you will be able to gain flexibility in your spine. It expands the muscles at the back, and also enhances the elasticity. It also strengthens the back muscles.
\u2981 It is a very useful pose for the abdomen. It will stretch and squeeze the abdominal muscles. The organs that get a massage are stomach, liver, and the spleen. Thus, you will experience better digestion.
\u2981 Your respiratory organs will also get a good boost, as you practice this asana. When you twist and stretch the body, the lungs and ribs also get more space, to take in more oxygen.
\u2981 It is a relaxing asana, which tends to soothe the nervous system. It will rejuvenate the mind, body, and soul.
\u2981 It also helps in memory retention.
\u2981 It activates the Sacral chakra, as you perform the lower abdominal twist. Your creativity will increase, when you perform the asana, on a regular basis.<\/p>

Contraindications<\/strong><\/h3>

\u2981 If you are suffering from chronic back pain, then you should not do the asana.
\u2981 You should avoid this pose, if you have a slipped disc or Hernia.
\u2981 If you have pain in the legs or joints, you must not practice this asana.<\/p>

learn to know more about spinal twist pose so you can visit best yoga school in rishikesh<\/a> and join 100 hour yoga teacher training<\/a> and 200 hour yoga teacher training<\/a> and 300 hour yoga teacher training<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

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