Markatasana (Monkey Pose)-1
Lie supine and spread both the hands at the shoulder level. The palms should be open, facing the sky, fold both the legs at the knees and keep them near the buttocks. Now, turn the knees towards the right side, rest the right knee on the ground. Left knee should rest on the right knee and the left heel should rest on the right ankle, turn the neck to the left side. Similarly, repeat the exercise from left side as well, this is called Markatasana (Monkey Pose)-1.Markatasana (Monkey Pose)-2
Lie supine, fold both the legs at the knee and keep them Spossible, near the buttocks, there should be a distance of one and a half feet between the feet. Spread both hands to the shoulder level (the palms should be open facing the sky), bend the right knee towards the right side, rest it on the ground. Bend it to an extent that the left knee reaches the right toe and rest the left knee on the right side near the right knee, on the ground. This is called as Markatasana (Monkey Pose)-2.Markatasana (Monkey Pose)-3
Lie supine and spread both the hands parallel to the shoulders. The palms should be open, facing the sky. Raise the right leg 90° and slowly take it near the left hand, turn the neck to the right side and stay in this position. After remaining in this position for some time raise the leg straight upwards up to 90° and slowly rest it on the ground. Similarly, repeat this exercise with the left leg. In the end, raise both the legs together up to 90° and keep them near the left hand. Turn the neck in the opposite direction and look towards the right side, after some time straighten the legs as before. In the same way raise both the legs and keep them near the hand on the right side. Turn the neck towards the left side and look on that side, this is one complete round. This is called as Markaṭāsana (Monkey Pose)-3. Repeat it 3 to 4 times.Precaution
Those who have sever backache, should not do it simultaneously with both the legs. They should do 2-3 rounds with alternative legs.Benefits
- It eliminates stomach ache, dysentery, constipation, flatulence and makes the abdomen light. This is beneficial for the pain in the hip and the joints.
- This āsana is especially useful for backache, cervical spondylitis, slip disc and sciatica.