Markatasana, or Monkey Pose, is a popular yoga posture with numerous health benefits. It is an excellent asana for stretching and strengthening the back, hips, and thigh muscles and improving the spine’s flexibility.
Guide to practicing Markatasana, benefits, variations, & history
Benefits of Markatasana:
- Increases Spinal Flexibility: The primary benefit of Markatasana is that it helps increase spinal flexibility. This pose stretches and strengthens the muscles in the back, neck, and hips, which helps improve overall mobility and reduces the risk of injuries.
- Improves Digestion: Markatasana stimulates the abdominal organs, which helps improve digestion and alleviate constipation.
- Relieves Stress and Anxiety: This pose is a gentle stretch that helps release tension and stress in the body. Practicing Markatasana regularly can help reduce anxiety and promote a sense of calmness and relaxation.
- Reduces Lower Back Pain: Markatasana is an excellent pose for those who suffer from lower back pain. It stretches and strengthens the muscles in the lower back, which can alleviate pain and discomfort.
How to Perform Markatasana:
- Lie down on your back with your arms extended at your sides, palms facing down.
- Bend your knees and bring your feet close to your buttocks.
- Cross your right ankle over your left knee, creating a figure four shape.
- Use your left hand to gently press your right knee away from your body while flexing your right foot.
- Hold the pose for 30 seconds to one minute, breathing deeply.
- Release and switch sides, repeating the pose with your left ankle over your right knee.
Precautions while doing Markatasana
Warm-Up Properly
Before practicing Markatasana, it’s crucial to warm up your body correctly. A proper warm-up can help prevent injury and prepare your muscles and joints for future poses. A few warm-up exercises that can be beneficial before performing Markatasana include Cat-Cow Pose, Child’s Pose, and Sun Salutations.
Listen to Your Body
It’s essential to listen to your body while practicing Markatasana. If you experience any pain or discomfort, slowly ease out of the pose and try a modified version or skip it altogether. Remember, yoga is about balancing challenging yourself and respecting your body’s limitations.
Use Props
Using props, such as yoga blocks or straps, can be helpful while performing Markatasana. Braces can help support your body and make the pose more accessible, especially if you have tight hips or lower back pain. Place a block under your sacrum for added support, or use a strap to gently pull your foot towards you if you’re having trouble crossing your ankle over your knee.
Avoid Overstretching
While stretching and strengthening your muscles is essential, it’s equally important not to overstretch them. Overstretching can lead to injury, especially in the lower back and hips. As you perform Markatasana, focus on finding a comfortable stretch and avoid pushing yourself too far.
Keep Your Body Aligned
Maintaining proper alignment is crucial while performing Markatasana. Keep your spine straight, and avoid twisting or tilting your pelvis. Keep your foot flexed and your knee in line with your ankle to avoid placing unnecessary pressure on your knee joint.
Don’t Rush into the Pose
It’s essential to take your time with Markatasana. Take your time and move into the pose slowly, focusing on your breath and alignment. Running into the pose can cause injury, especially in the lower back and hips.
Don’t Hold Your Breath
While performing Markatasana, it’s important to keep breathing deeply and steadily. Holding your breath can increase tension in the body and prevent you from relaxing into the pose. As you have the posture, focus on deep, steady breaths to help calm your mind and relax your body.
Know Your Limitations
Everyone’s body is different, and knowing your limitations is essential while performing Markatasana. If you have a pre-existing injury or medical condition, consult your doctor before attempting this pose. If you experience pain or discomfort while practicing Markatasana, stop immediately and seek medical attention if necessary.
Modifications:
If you find it challenging to perform Markatasana, there are several modifications you can make to make the pose more accessible.
- Use a Yoga Strap: Place a yoga strap around the foot of the leg that is crossed over the other knee. Use the belt to gently pull the foot towards you, deepening the stretch.
- Use a Block: Place a block under your sacrum if your hips are tight. This will help you relax into the pose and feel more comfortable.
- Practice Reclined Pigeon Pose: If Markatasana is too challenging, try practicing Reclined Pigeon Pose instead. Lie on your back, your knees bent, and your feet on the ground. Cross your right ankle over your left knee, and gently pull your left thigh towards you. Hold the pose for 30 seconds to one minute, then switch sides.
Conclusion:
Markatasana is an excellent pose for improving spinal flexibility, reducing stress and anxiety, and relieving lower back pain. It is a gentle stretch that is accessible to all levels of yoga practitioners and can be modified to suit individual needs. Remember to listen to your body and take your time with this pose, breathing deeply and relaxing into the stretch. Markatasana can help you achieve a supple, healthy spine with regular practice.
