Uttana means upright and Manduka means frog. The final position of Uttanamandukasana resembles an upright frog, hence the name. In the final posture, the head is held by the elbows.
Uttanamandukasana
Stages for Practice
- Sit in Vajrasana.
- Spread both the knees wide apart with the toes remaining together.
- Raise your right arm, fold it and take it backward from above the right shoulder and place the palm below the left shoulder.
- Now fold the left arm similarly and place the palm below the right shoulder.
- Maintain the position.
- While coming back, slowly remove the left arm and then right arm, bring the knees together as in the initial position.
- Relax in Vajrasana.
Dos and Don’ts
- Spread the knees well.
- Keep the back and neck straight in the final position.
- Avoid the gap between thighs and ground.
Benefits
- This asana is helpful in back ache and neck pain.
- It helps in improving the diaphragmatic movements.
- It improves the lung capacity.
