Uttana mandukasana (upright frog pose) for spine strength

What is uttana mandukasana ?

Uttana mandukasana (uttana = upright, stretched up, manduka = frog, asana = pose) is a seated yoga posture, requiring stretching of the torso and spine. This yoga pose helps rejuvenate the neck, shoulder, and upper back and strengthens the spine.

What is the technique to practice uttana mandukasana ?

• Sthithi (Starting position): Sit on the floor in vajrasana. Place your hands on the sides.
• Spread the knees.
• Take both hands over the shoulders and join the hands behind the head.
• Slide the other hand behind the back and try to couple it with the hand over the shoulder.
• Maintain shallow breathing if unable to sustain a “breathing out” situation.
• Hold for 3 to 10 counts.
• The drishti for this asana is urdhva drishti (gazing into space or ceiling) or brumadhye drishti (gazing between the eyebrows).
• Slowly, release the pressure on the back and bring your hands to the sides.
• Bring the knees together to vajrasana position.
• Breathe deeply. Repeat 3 to 6 times.

What are the benefits of uttana mandukasana ?

• The asana will benefit activation of the svadisthana chakra.
• The reverse arch results in strengthening of the entire spine – the lumbar, thoracic and cervical regions.
• This asana also strengthens the sympathetic and parasympathetic nervous system.
• This asana is effective in helping resolve menstruation problems.
• Should one practice ujjayi pranayama, there is enormous strengthening of the lower respiratory tract.

What are the contraindications for uttana mandukasana ?

• People with arthritis, hernia and back problems must perform this asana only under the supervision of a physician.
• Women should not perform this asana during menstruation or pregnancy.

Some noteworthy points on uttana mandukasana :

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, Yama, Niyama

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,

• In the beginning, this asana can be very difficult owing to the resistance offered by the hip-joint and inability to bend forward. It is important to remember that any progress will accrue benefits and increase flexibility.