Markatasana benefits |steps |images |pose |yoga.


Markatasana or what we also call in English Monkey Pose. Although there are many ways to do this asana, today we will know about only one way, this asana can be done by almost everyone, it is not very difficult to do it, but on the other hand, we get many benefits of this Markatasana. If so, today we will discuss this asana in detail like how we can do it, what are the Markatasana benefits, what is its meaning and what precautions should we keep in mind while doing it. 

What is the meaning of Markatasana?

Markatasana:- This is a Sanskrit word in which according to Sanskrit, Markatmeans monkey and Asanameans posture (pose) so this was the literal meaning of this asana. 

Related articles.

How to do Marktasana steps?

There are many ways to do this asana, but mainly we can do it in three ways and in this article, we will tell you only one variation of this asana, so let us know how we can practice this posture. 

Marktasana steps:-

1. To practice this, we will lie on our back on a flat surface. 

2. After lying on the back, both hands will be taken out to the side in line with the shoulders. 

3. Will pull both the hands outwards and the palms of both the hands can also be kept upwards and can also be kept downwards, this totally depends on you. 

4. Will bend both the knees and keep the ankles close to the body. 

5. Now take a long deep breath and while exhaling, take both the knees to the right and the neck to the left. 

6. Now as long as you stay in the posture, the speed of breathing will continue as normal. 

7. After staying in the posture for some time, now we will come straight while inhaling and exhaling in the same way, now this time we will bend our knee to the left and bend the neck to the right. 

8. Whenever you make the last pose of this asana, the second knee should remain above your knee and the other toes should remain equally above the toes. 

9. Then while inhaling will come straight, straighten the hands and straighten the knees and come back to the starting position. 

Timing for Markatasana yoga.

  • Markat asana can be done from 3 to 4 times on both sides and the body can be kept still for 15 seconds to 60 at once. 
  • To get more Markatasana benefits, you can do this asana in the morning because at that time the temperature of our body and our environment remains normal and our body remains more agile and active at that time. 

Affected body parts.

  • While practicing or while staying in this asana, you will experience full stretch on both the arms on the neck, above the thighs, from the middle to the waist, and during the practice, our chest area, stomach and back are bent from the middle and stretch will also occur on them.

What are the Markatasana benefits?

So let us now know that what are the benefits we will get from the practice of Markatasana so that we can understand according to our need whether we should do this posture or not. 

So here are some Markatasana benefits:-

1. Increase flexibility in the back:- While doing this asana, we bend our body from the middle, as a result of which there is flexibility in our back muscles as well as an increase in their muscles and strength also increases. 

2. Good for thigh muscles:- When you practice this asana, you will feel that the muscles under your feet get stretched, due to which those muscles become flexible and there is an increase in energy in those muscles. 

3. Reduce stiffness:- Many people have this problem that the stiffness increases in many muscles of their body, due to which they have to face many problems, if you have stiffness in the leg muscles or waist in the middle of the spine, then you can do this posture. Do practice regularly, you will see the Markatasana benefits. 

4. Reduce abdominal weight:-
Because in this posture we bend both our knees and neck in the opposite direction from each other, as a result of which our enlarged stomach starts decreasing or in simple language, our weight starts decreasing. 

5. Reduce aches:- There is also a benefit in the benefits of Markatasana that by its practice one can get rid of pain from many parts of our body, such as neck pain, back pain or pain in legs, all these problems can be relieved. 

6. Improves blood circulation:- Due to the stretch generated on the muscles of many parts of the body, the blood circulation in our body starts well and due to which there is an increase of energy in our body. 

7. Good for Stomach:- We get to benefit from the practice of this asana in any problem related to digestion or any problem related to stomachs such as air disorder or gas formation in the stomach, its practice is also beneficial in all these problems.

Tips for beginners of Markatasana.

  • If you are a new practitioner and are practicing yoga or this asana for the first time, then you should not do this asana for a long time in enthusiasm in the beginning. 
  • Gradually increase the stretch in the muscles of your body, do not try to increase the tension suddenly, it can also tear your muscles.

Precautions, side effects and limitations of Markatasana?

As much as it is necessary to know the benefits of any practice or yoga, it is equally important for us to know its precautions because by knowing the precautions, we can do that asana well without damaging it. 

1. If you have any serious problem in your back or spinal cord or if you have any kind of injury in your back then in that case you cannot practice this asana. 

2. If your hamstring muscles or back muscles are torn, in that case, you should not practice Markatasana, it can prove to be harmful to you.

Leave a Comment