Yoga Day » Uttana Mandukasana

Uttana Mandukasana

This asana is a variant of the Mandukasana, and involves more stretching than the Mandukasana. The UttanaMandukasana is commonly referred to as the extended frog pose, and has several health benefits to offer to practitioners.

How to Go About It

Assume the Vajrasana position initially.
Make fists using both hands, but remember to tuck the thumb inside the fingers.
With the knuckles inwards, place the fists on your navel’s sides.
Start exhaling and contracting your stomach and bend your body forward to try to get your chin to touch your knees. Once this is done, you have reached Mandukasana
From this position, bend your upper body backward and place your arms behind your head in a clasped fashion.
Extend further until the head makes contact with the ground
Inhale and release yourself from this posture and return to Vajrasana to complete one cycle.

The Benefits

Efficient functioning of lungs.
Lowers fat levels in the waist region, and makes it tougher.
Blood circulation is significantly improved.
Like many other asanas, the UttanaMandukasana helps in relieving stress and anxiety.
Like the Mandukasana, this asana too, improves the efficiency of the Pancreas.

Safety Measures

Spinal cord problems may prevent people from performing this asana.
Hip issues too, can be a hindrance, and it would be best to consult a Yoga expert as to whether or not you should attempt the UttanaMandukasana with a hip problem.

Explore about the Yoga

Classifications of Yoga