How to do Markatasana (Monkey Pose)
Markatasana, also known as Monkey Pose, is a gentle yoga posture that involves a spinal twist and deep relaxation. This asana helps reduce back pain, improve spinal flexibility, tone the waist and thighs, and release body stiffness. It is especially useful for people with sedentary lifestyles and mild lower back discomfort.
Step-by-Step Guide to Perform Markatasana
- Lie down comfortably on your back in Shavasana.
- Inhale deeply and bend the right knee.
- Slowly twist the lower body and place the right knee towards the left side of the body, above the waist.
- Stretch both arms sideways at shoulder level, forming a right angle with the body.
- Breathe deeply 3-4 times, relaxing the body completely.
- Gently place the right leg on the floor while maintaining the twist.
- In the final position, keep the head and neck straight, facing upward, the left side of the waist resting on the floor, and the left leg bent at the knee.
- Slowly exhale, bring the hands close to the body, and return to Shavasana.
- Repeat the asana 3 to 4 times, then switch sides.
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