Markatasana spine twist yoga pose

Markatasana Steps and Benefits (Spinal Twist Yoga Pose)

Markatasana is also known as a monkey yoga pose. It is the most popular spinal twist yoga pose which brings flexibility to your spine and relieves pain in your lower back. Let’s check it’s steps and benefits one by one.

Markatasana Steps

  1. Lie down straight on your back.
  2. Spread both hands at the level of your shoulders and keep your palms open.
  3. Now fold your right leg and while breathing in (inhaling) turn to the left side as much as you can.
  4. Turn your neck to the right side and hold this position for a few seconds.
  5. Now while exhaling (Breathing out) come to the starting position.
  6. Now Keep your right leg straight and fold your left leg.
  7. While inhaling turn your left knee to the right side as much as you can and turn your neck to the left side.
  8. Hold this position for a few seconds and while exhaling come back to the starting position.
  9. Repeat this cycle for 10-20 times.

Note – You can do this asana by folding both legs also.

Markatasana Benefits

  1. It is an excellent yoga pose to cure back pain.
  2. Brings flexibility to the spine.
  3. It is an effective yoga pose to prevent constipation and indigestion.
  4. Improves memory and calms your body.
  5. Beneficial in diabetes.


  1. Those who are suffering from severe back pain should not practice.
  2.  Hernia patients also should not practice.
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