Uttana Mandukasana (Extended Frog Pose): How to Do, Its Benefits and Precautions, contraindications.
“Manduka” in Sanskrit means frog. The structure of the body in the Uttana-Mandukasana resembles an erect frog and that’s why it is called ‘Uttana-mandukasana’. You will find the mention of the asana in Gheranda Samhita. Some other names associated with the pose is called Extended Frog pose. It is a great asana for beginners as well.
How to do It?
⦁ Sit in Vajrasana and keep the gap between the knees wide. Let the big toes touch each other, and make a V-shape, while keeping the body straight.
⦁ The feet’s soles should face backwards.
⦁ The hips lie on the heels and soles.
⦁ Your spine should be erect.
⦁ Then, cross both arms behind the head and place the hands on the upper part of the alternate shoulder blades.
⦁ The chin should be tucked into the chest like the Jalandhara bandha.
⦁ The bandhas of Jalandhara, Uddiyana and Moola are also performed in this asana, for maximum efficacy.
Also Read: Yoga in Rishikesh
Benefits of Uttana Mandukasana (Extended Frog Pose)
⦁ If you practice this asana regularly, it helps to elongate the spine. The back muscles get a good stretch. Your back becomes supple and flexible, so that you can go about your daily tasks in an effective manner.
⦁ You will also be stretching the abdominal muscles and organs, and also massage them. It also improves the blood flow to the abdominal organs.
⦁ The arm muscles also undergo intense stretching, when you do this asana on a regular basis.
⦁ In this pose, you have to fold the knees, and also widen them, thus stretching the ankles a bit.
⦁ Your lung capacity will be enhanced manifold.
⦁ Your reproductive health will also improve, as the blood supply towards the genitals improves, when you do the asana.
⦁ Its practice also opens up the sacral chakra.
Contraindications
⦁ If you are pregnant or menstruating, then you cannot do this asana.
⦁ If you have back pain or suffer from some kind of physical deformity of the spine, then you cannot practice this asana.
⦁ If you suffer from Hernia or Arthritis, then you must do the pose under supervision.
⦁ If you have disability of the hip joint, then you cannot practice the pose.
for more info about Uttana Mandukasana (Extended Frog Pose) you can visit yoga school in rishikesh and join 100 hour yoga ttc and 200 hour yoga ttc
