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Markat-asana or Monkey Pose Twist: Type 1

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In the Sanskrit language, Markata means monkey and asana means posture, so this asana is known as Markat-asana or monkey pose.

There are three types of Markat-asana exercises. 
 Let’s start with first pose of Markat-asana.
1. Bring improvement in intestines, relieves constipation and  indigestion.
2. Relaxes stiffness of legs, back muscles.
3. Spine gets  flexibility. Backaches decreases.
4. Useful in cervical spondylitis, slip disc, and sciatica. Also useful in stomach pain, dysentery, and gastric problems.
5. This asana is good for kidneys, liver, spleen and many other ailments.


1. Lie down in Sav-asana, sleep with the help of your back. 

2. Both the hands raised to the level of the shoulders. Palms facing upwards.

3. Fold both of your legs from the knees. Knees and toes of both the legs will be joined together.


4. While inhaling ,you have to turn your legs towards right. Right knee resting on the floor and left one over the right.

5. Turn your neck to the left, that is towards the opposite side from the legs. Lungs filled with the air.


6. While breathing out, come out to the same posture. Take rest in between.

7. Now again, while inhaling turn your both the legs to the left, such that left leg touching the ground and right leg over the left. 
Toe above toe, ankle above ankle, and heel above heel. And neck towards opposite side. Holding in between for 5-20 secs as per your capability.
 Come to the normal position. Breath normally for some times. Repeat all steps again..
Click here for Markatasana type-2
Click here for Markatasana Type-3