Markatasana (Reclined Twist): Steps and Modifications

Markatasana is commonly taught as a reclined twisting movement. The knees move to one side while the shoulders remain supported.

Steps

1. Lie on the back with both knees bent.
2. Place the feet on the floor.
3. Extend the arms outward or keep them closer to the body.
4. Move both knees slowly toward one side.
5. Keep the opposite shoulder grounded as far as comfortable.
6. Return to the centre before changing sides.

Modifications

• Place a bolster beneath the knees.
• Move through a smaller range.
• Keep the feet wider apart.
• Twist with one knee at a time.
• Keep the arms beside the torso.

Alignment points

• Let the movement begin from the pelvis.
• Keep the neck neutral.
• Use ordinary breathing.
• Pause at the centre between sides.

Common mistakes

• Dropping the knees quickly.
• Forcing both shoulders flat.
• Turning the head farther than is comfortable.
• Holding the breath.

Practice limits

Reduce the range when the knees, hips, shoulders or back feel sharply strained. Use a bolster and learn deeper twisting variations from a qualified yoga teacher.