Markatasan(Monkey pose) : Benefits, Method, Precautions, Modifications
Markatasana, commonly known as the Monkey Pose or Spinal Twist Pose, comes from the Sanskrit words:
Markat = Monkey
Asana = Pose
The pose resembles the playful side-to-side twisting movements of a monkey. This gentle reclining twist is one of the most effective yoga asanas for spinal mobility, digestion, relaxation, and nervous system balance.
Historically, variations of this posture were mentioned in the Hatha Ratnavali (17th century), making it a classical yogic practice. Markatasana is done lying on the back, twisting the spine sideways while maintaining deep, controlled breathing. It is excellent for enhancing spinal health, relieving back pain, reducing stress, and improving metabolic activity.
This pose can be practiced in the morning or evening on an empty stomach and is suitable for most fitness levels when done mindfully.
⭐ Benefits of Markatasana (Monkey Pose)
- Improves Spinal Flexibility
The twisting movement stretches the back muscles, decompresses the spine, and enhances spinal mobility. It is highly effective for stiff backs and sedentary lifestyles.
- Tones the Abdomen
Markatasana stretches and compresses the abdominal area, helping tone the belly while strengthening the core muscles. It stimulates the digestive organs and supports fat reduction.
- Stimulates Respiratory Organs
The twist expands the rib cage and enhances lung capacity, improving overall respiratory health and breath awareness.
- Calms the Mind & Nervous System
This is one of the best restorative poses for relaxation. It soothes the nerves, reduces stress, improves memory, and promotes emotional balance.
- Improves Blood Circulation
The pose boosts blood flow throughout the body, enhancing awareness and aiding in detoxification.
- Relieves Stomach Ache & Bloating
By massaging the abdomen, Markatasana helps release trapped gas, soothe cramps, and reduce bloating.
- Reduces Menstrual Pain
Increased circulation to the lower abdomen helps ease menstrual discomfort and regulate irregular cycles.
- Prevents Constipation & Improves Digestion
Alternate squeezing and releasing of the abdomen strengthens digestive muscles, combats constipation, and boosts gut health.
- Helpful for Diabetes
The twisting action stimulates the pancreas, promoting better insulin function and supporting diabetes management.
- Relieves Back Pain
It reduces stiffness, spasms, and tension in the lower back, upper back, hips, and shoulders. It also lengthens the spinal cord.
- Reduces Body Fat
The posture stretches the legs, thighs, and abdomen, supporting weight loss and toning of the lower body.
- Balances Blood Pressure
With regular practice, Markatasana helps normalize blood flow and gently regulates high blood pressure (only with guidance).
- Beneficial for Slipped Disc & Sciatica
The twist decompresses spinal nerves and reduces the pain radiating from the lower back to the legs, commonly found in sciatica.
Note: Must be practiced only under expert supervision.
- Supports Recovery from Loose Motion & Digestive Distress
Gentle twisting helps restore digestive balance and reduce abdominal discomfort.
- Tones the Legs & Thighs
The movement engages the thighs, hamstrings, and hips, making the lower body firm and flexible.
- Eases Running & Walking Strains
Markatasana helps release tightness and strain from long hours of walking, running, or standing.
🧘♂️ How to Do Markatasana (Step-by-Step Technique)
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Step 1: Lie down on your back with legs straight and arms beside you.
Step 2: Bend both knees and bring them close to the chest. Stretch your arms sideways in a straight line.
Step 3: Gently drop your knees toward the right side, trying to touch the floor—while keeping the upper back flat on the ground.
Step 4: Turn your head to the left, creating a deep spinal twist.
Step 5: Stay in the posture as long as comfortable, breathing naturally.
Step 6: Return to the center and repeat on the other side.
Practice both sides equally.
⚠️ Precautions & Contraindications
Avoid Markatasana if you have:
Recent injury or recovering from surgery
Abdominal injury or inflammation
Heart transplant history
Pregnancy (due to abdominal twisting)
Severe pain in feet, hips, waist, or shoulders
Vertigo (spinning sensation)
Varicose veins (unless approved by a doctor)
Always practice within comfort and avoid forcing the twist.
🧩 Props & Modifications
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- Gentle Hand-Assisted Stretch
Use your opposite hand to guide your knees toward the floor for a deeper but controlled twist.
- One-Leg Variation
Keep one leg straight on the floor and twist only the bent leg. This is helpful for beginners and those with limited flexibility.
- Advanced Variation
Keep the bottom leg straight and try to touch the toes with your palm without lifting the torso excessively.
These variations allow beginners, seniors, and advanced practitioners to customize the stretch safely.
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