Markatasana (Spinal Twist Pose) – an easy guide by Lets Yoga

This blog is an easy guide by Lets Yoga about everything you need to know about Markatasana (Spinal Twist Pose).

Give your spine a break and get instant relief from your back pain with this ultimate back pain relief pose Markatasana (Spinal Twist Pose), which is also known as Monkey Twist Pose.

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Markatasana – Spinal twist yoga pose

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Pronunciation & Meaning


In Markatasana, Markat means Monkey, Asana means Pose/Posture. Therefore it is also known as Spinal Twist Pose.

Step-By-Step Instructions for Markatasana

How to do Markatasana (Spinal Twist Pose)

Step 1

Start this pose by lying on the floor and then bend your legs at knees. Keep your feet close to your hips. Spread your hands at your shoulder level.

Step 2

Turn your legs towards the right side while your neck to the left side. Breathe normally and relax in this pose for about 30-60 seconds.

Step 3

Now repeat the same with your legs towards the left side while your neck to the right.

Benefits of Spinal Twist Pose

  • Relief from any level of back pain.
  • Provides a good stretch to the spine.
  • Relaxes back muscle and stiffness of legs.
  • Helps stretch the neck.
  • Provides a gentle abdominal massage.
  • Also useful in gastric problems and stomach pain.

Precautions for Spinal Twist Pose

Markatasana – Spinal Twist Yoga Pose Should be avoided if you have any serious back or neck injuries, or have gone through any recent surgery.

Consult a doctor before starting an exercise regime.

More Information about Spinal Twist Pose

Sanskrit Name of the Asana


Asana Level



If you are stiff and cannot touch the ground with your legs while performing the Step 2 of Spinal Twist Pose, then you can keep a thick folded blanket or a mat between your legs and the ground.

Warm-up Asana

  • Bitilasana (Cow Pose)
  • Marjariasana (Cat Pose)

Follow-through Asana


If you are very comfortable with doing spinal twist pose then you can challenge yourself with keeping your legs straight instead of a bend knee (keep one leg straight and other at the side) and hold your toes with your particular hand.

Beginner’s Tips

If you are not able to take your both legs to the particular side, then try to take only one leg to the side while keeping the other leg straight.

Frequently Asked Question (FAQs)

How long can I do a Spinal Twist Pose?

You can do Spinal Twist Pose for about 30-60 seconds and repeat it for 2-3 times if you want.

How to pronounce Markatasana?

Try saying (mar-kat-AHS-ahna)

What does Markatasana means?

In Markatasana, Markat means Monkey, Asana means Pose/Posture. Therefore it is also known as Spinal Twist Pose.

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