MARKATASANA

Method of Practice

Lie flat on your back on a yoga mat or a firm bed. Extend both arms sideways at shoulder level, forming a ‘T’ shape.
Bend both knees and bring your heels as close to your buttocks as possible, keeping your feet flat on the floor.
Take a deep breath. As you exhale, slowly lower both knees toward the right side, trying to touch the floor. At the same time, turn your head to the left (opposite the direction of the knees).
Return to the center while breathing normally, then repeat on the opposite side by lowering the knees to the left and turning the head to the right.
Repeat 10 times on each side.
Next, straighten both legs and relax briefly. Then bend both knees again, this time keeping the feet about one foot (30 cm) apart.
Repeat the same twisting movement as before: lower both knees to one side while turning your head to the opposite side, hold briefly, and then repeat on the other side.
Perform 10 repetitions on each side.
Throughout the practice, remember that the head should always turn in the opposite direction to the knees.

Highly beneficial for lower back pain and sciatica.
Gently stretches the spine, improving its flexibility and mobility.
Helps relieve constipation and indigestion by stimulating the abdominal organs.
Calms the mind and reduces physical fatigue.
Particularly beneficial for spinal disorders such as slipped (herniated) disc, spondylitis, spondylolisthesis, cervical spondylosis, and sciatica.
Also serves as a supportive practice for respiratory disorders, depression, anxiety, insomnia, migraine, high blood pressure, digestive disorders, and knee and joint pain.

Do not perform this pose if you have:

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