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.