[Pose Of the Week] Monkey Spinal Twist Pose (Intermediate)

Stretch & stabilize the back, core, & more as you calm the mind & body in Monkey Spinal Twist Pose…

Monkey Spinal Twist Pose (Markatasana) – also known as Lying Monkey Twist or Spinal Twist Pose – is a supine yoga position that offers a deep stretch for the torso, while strengthening and stabilizing the core, hips, and spinal muscles. This relaxing and restorative yoga pose soothes both the body and mind, and is traditionally thought to stimulate the Sacral chakra, increasing creativity and improving memory. It stretches and strengthens the abdominal muscles as well as the lower back and spine, improves flexibility in the spine, neck, and back, and is believed to stimulate digestion and lung function.

There are several variations of the pose featuring different leg positions. The main pose keeps the knees stacked on top of each other while twisting the torso in the opposite direction. You may also have one leg bent and one leg straight, or extend the forward leg and hold onto the big toes with the outstretched hand, as shown here in Variation 2.

Those with chronic back pain, sciatica, slipped disc, or hernia should avoid this pose. If you have neck injuries, you may wish to keep your gaze towards the ceiling in the pose, rather than twisting your neck to the side.

How to Do Monkey Spinal Twist Pose:

Lie on your back and spread your arms to the sides with palms facing up.
Exhale, bending your knees and placing your feet closer to your hips.
Inhale and then exhale, dropping your bent legs to the right.
In this position, the outer right knee and ankle lie on the floor. The left knee and ankle are resting on the right knee and ankle, respectively.
Simultaneously, twist your head and neck towards the left.
Hold the pose for at least 30 seconds with normal breathing.
Inhale, then bring your head back to the center and legs to the initial position.
Repeat on the other side, twisting the legs to the left and the neck to the right.