Markatasana is an excellent pose for improving flexibility of the spine and it benefits the digestive system organs. This pose is also known as Monkey Pose as markat is the sanskrit name for monkey.
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.
Repeat the above procedure four times, alternately changing to other direction.
Keep your feet firmly with buttocks. In first part keep both toes and feet together. In second part keep one to one and a half feet distance between feet and knees.
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