Markatasana (Monkey Spinal Twist Pose) - How to Practice, Its Benefits and Precautions
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.
The name Markatasana comes from the Sanskrit words, “Markata” meaning “monkey” and “asana” which means “pose”. The asana finds mention in the Hatha Yoga texts. It is a good hip opening asana.
How To Do It?
⦁ First of all, lie down on the mat, on your back.
⦁ Legs should be stretched out straight and without gaps.
⦁ Hands should be placed with the shoulder in line.
⦁ Inhale and raises your legs and bend your knees.
⦁ You can hold the position for five breath counts.
⦁ Exhale and brings your legs left side and look to the opposite side.
⦁ Inhale and come to the centre and go right side.
⦁ Performs it 3 to 5 rounds.
Benefits of Markatasana
⦁ 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.
⦁ 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.
⦁ 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.
⦁ It is a relaxing asana, which tends to soothe the nervous system. It will rejuvenate the mind, body, and soul.
⦁ It also helps in memory retention.
⦁ 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.
Contraindications
⦁ If you are suffering from chronic back pain, then you should not do the asana.
⦁ You should avoid this pose, if you have a slipped disc or Hernia.
⦁ If you have pain in the legs or joints, you must not practice this asana.
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