Method & Benefits of Markatasana & Hanumanasana


What is Markatasana?

The word “market” in the Sanskrit language means monkey. It is very beneficial for making your spine flexible and for the digestive system. There are three different ways of doing Merkatasana and each method has its own significant importance.

Benefits of Markatasana:

  • It makes the spine flexible.
  • Good exercise for ribs and lungs.
  • Merkatasana is most beneficial in constipation and stomach-related problems.
  • It is very effective for relaxing the body as well as the mind.
  • Beneficial in hip and joint pain.
  • Corrects all deformities of the spine.

Method of doing Markatasana:

  • To do this yoga asana, lie straight on a mat.
  • After this, spread both the hands parallel to the shoulders.
  • Keep in mind that your palms are open as the sky.
  • Now lift the right leg 10 degrees and slowly bring it to the left hand.
  • Simultaneously, keep the neck folded to the right.
  • Stay in this position for some time, after that lift the leg straight at 90 degrees and slowly rest it on the ground.
  • After this, raise both the legs together at 90 degrees and keep them near the left hand.
  • Look to the right while turning the neck in the opposite direction and keep the legs straight for some time.
  • Now lift both the legs in the same way and keep them near the right hand.
  • Turn your neck to the left and look to the left.
  • Do this action 3 to 5 times.
  • Similarly, do it from the left side also.

Take some precautions:

  • Those who are troubled by back pain should not do this asana.
  • Suffering from hernia, practice this asana under the supervision of a yoga expert and doctor.
  • If you really want to get all the benefits of Asanas and Pranayama; for this, you’re daily
  • One has to practice yoga asanas and pranayama.


Hanumanasana is one of the seated postures. The name is derived from the Sanskrit word Hanuman, the famous Hindu deity of Ramayana. This asana is reminiscent of the giant leap made by Lord Hanuman Ji to reach the islands of Lanka from the land of India.

How to do Hanumanasana:

Hanumanasana Yogasana is one of the seated postures. Yogasana is started from a kneeling position, then in which, one leg is forward and the other is straight behind. The hands are placed over the head in a prayer position (Anjali Mudra). In order to reach the full pose, several exercises have to be done each day.

Method of Hanumanasana:

  • Kneel down on the floor and keep a little gap between both knees.
  • Draw the breath in.
  • Step the right leg forward and keep the lower part of the leg lifted.
  • Keep the outer part of the heel touching the floor.
  • While exhaling, tilt the torso forward.
  • After this touch the floor with the tip of the fingers.
  • Now, take the left knee backward.
  • The front part of the foot and the knee should not touch the floor.
  • Still, keep the right leg pulled forward.
  • Note that the ankle will be facing upwards.
  • Keep the left leg pulled back.
  • The ankle of the left foot will also keep touching the floor.
  • Raise both hands above the head.
  • Greet with palms above the head.
  • Now pull both hands upwards.
  • Now slowly bend your back as per your convenience.
  • Remain in this position for a minute.
  • To come out of the posture, shift the weight of the body on the hands.
  • Press the hands firmly on the floor towards the floor.
  • Slowly bring both the legs back to the old position.
  • Now do this asana keeping your left leg forward.

Benefits of Hanumanasana:

  • Hanumanasana stretches and strengthens the groin area, hamstrings, thigh muscles.
  • It stimulates the digestive and reproductive organs.
  • If practiced daily, it makes the hips flexible.
  • It also stretches the back muscles.
  • Helps to relieve stress.

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