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Back Pain - Markatasana

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This is not a Video.Scroll down to have full details of what is depicted above. I share the following information with my viewers. My family follows it and is benefitted. Hopefully it would help you too. Enjoy!!!

  Posture Details


    Introduction :

    Many of us suffer from Back Pain in the lower region. In ladies this problem is common after child birth. Those who travel long distances on Bikes, Scooters, Cars, Buses are also likely to suffer due to bad postures.

    Those who work on computers for long hours and have a tendency to lean forward while working also have bad posture.

    If you have lifted heavy objects during the previous day, suddenly you realise that the back is aching.

    Feedback is that it helps in Siatica too

    In all these scenarios, Back Pain is common. Before you rush to a doctor, try this Aasana for a week. If you find relief continue till you are cured, before abandoning.

    This is an Aasana for the LAZY & BUSY too

    As soon as you are awake in bed and before getting up, you can practice this markataasana.
    The word "MARKATA" in Sanskrit is MONKEY. Monkeys have a supple spine and can easily jump from one tree to the other. If you observe closely in zoos, they come into this posture inbetween every now and then.

    If you have infants at home, observe that they too get into this posture sometimes during the day.

    Its a soothing Aasana on the spine for every one and keeps it supple.

    Method 1


    For attempting Markatasana, lie on your back. Join toes and heels together. Bend knees and place your heels close to buttocks. Both the feet are resting on the ground. Place left hand under your head and right hand under the left hand. Join your knees together, both the feet together (toes and heels together) for entire duration of this asana.


    • While inhaling, bend your knees and legs to the right and neck to the left. Try to touch your knees to the floor on the right side. Look to the left as far as possible.

    • Hold on to this position as long as you feel comfortable. Initially if you are not able to touch your knees on the floor, bend your knees till you are comfortable. Your hands, arms and shoulders should rest firmly on ground and should not move while turning your knees or neck.

    • Now exhale and come back to the starting position.

    • Now do this asana to the other side. While inhaling, bend your knees and legs to the left and neck to the right.

    • Hold on to this position as long as you feel comfortable.

    • Now exhale and come back to the starting position.

    Repeat the above procedure four times, alternately changing to other direction.

    Method 2

    Procedure remains same as Method-1. Keep one to one and a half  feet distance between your feet. Similarly knees are also one to one and a half feet apart.

    Repeat the same procedure four times.

    Hope you are soon relieved of the back pain!!

    Points to Remember

    In the picture at Method-2 you may infer that the person has lifted her hip. NO IT'S AN ILLUSION. The Hip should rest on ground only.

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