Uttana Mandukasana – Upright frog Pose

Uttana Mandukasana

Uttana Mandukasana (Upright frog Pose)

School of Yoga explains Uttana Mandukasana (Upright frog Pose)

Uttana Mandukasana technique: 

  • Sthithi (Starting position): Sit on the floor in Vajrasana. Place hands on the sides.
  • Spread the knee.
  • Take the hands over the shoulder 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 3 to 10 counts.
  • The drishti for this asana is oordhva drishti (gazing into space or ceiling) or brumadhye drishti (gazing between the eyebrows)
  • Slowly, release the pressure on the back and bring the hands to the sides.
  • Bring the knees together to Vajrasana position.
  • Breathe deeply. Repeat 3 to 6 times.

Uttana Mandukasana benefits: 

  • The asana will benefit activation of the svadishtana 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 is helping resolve menstruation problems.
  • Should one practice ujjeyi pranayama, there is enormous strengthening of the lower respiratory tract.

Uttana Mandukasana contraindications: 

  • People with arthritis, hernia and back problems must perform this asana only under supervision of a physician.
  • Do 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.
Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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This is very helpful to me and my family and students community. Thanks for the asana.

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