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Yoga in Daily Life

Uttanamandukasana - Yoga Postures and Poses

Uttanamandukasana Benefits: This asana is of great value for large muscles of lower and upper limbs and abdominal muscles as it provides good stretching exercise to legs, perineum, pelvic floor, sides of trunk and the arms. Also it is beneficial for the digestive system, respiratory system and nervous system. Practicing this asana strengthens excretory system muscles and genital muscles.

Uttanamandukasana Description and Technique:

  1. Uttan means in Sanskrit means uplifting. Manduka is a frog. This asana's final posture resembles a frog from the ventral view. The final posture is achieved in three stages.
  2. In the first stage the person sits between the heels keeping the knees together. The feet are in such a position that they are almost upturned with the big toes touching each other. The back is kept erect and the hands are placed on the knees. This is the Vajrasana position.
  3. In the second stage the knees are separated as much as possible keeping the hands on the knees and the feet placed as they are. This is the Mandukasana.
  4. The third stage is attained by raising the hands and keeping them on the opposite shoulders so that the elbows point upward and touch the head on both sides. This is the Uttanmandukasana.
  5. It may be difficult to achieve the final posture as it involves a lot of pulling and stretching of muscles. This asanas final posture may be practiced only for a few seconds initially. The time may be slowly increased to two minutes later. The beneficial value of this asana increases greatly if done after three rounds of bahya kumbhakas with bandhas of Bhadrasana.

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