Alternative Name :-Extended Frog Pose, Stretched Frog Posture, Utatana-Manduka-Asana, Utan or Uttan-Manduk-Asan

"Manduka" in Sanskrit means frog. The body in Uttana-Mandukasana resembles an erect frog that’s why it is called 'uttana-mandukasana'.

How to start OR How to reach the stretch :-

  • Sit in Vajrasana and keep your knees wide. Let the great toes touch each other and keep the body straight.
  • Then, cross both arms behind the head and place the hands on the upper part of the opposite shoulder blades.
  • The chin should touch the chest wall like the Jalandhara bandha.
  • The bandhas of Jalandhara, Uddiyana and Moola are also performed in this asana.

How to end OR How to release the stretch :-

  • To release, come back in the starting position and then relax.

How it help or Benfits of Uttana-Mandukasana:-

  • It improves the lungpower, circulation in the walls of the chest and abdomen and tone of the abdominal and shoulder muscles.
  • It also improves sciatica in some people.

Precaution of Uttana-Mandukasana:-

  • People with spinal cord deformities, disabilities of hip joints and severe backache don’t do this exercise.
  • Yoga