Uttan means stretched up, upright. Manduka means frog. This asan is inspired by the frog, in the upright posture, so it's also called the upright frog posture.
Starting position
- Sit in Vajrasana. Now gently spread your knees wide, keeping the toes together. Keep the body straight. Note: Those who have knee problem, or are not comfortable sitting in Vajrasana, can sit in Sukhasan.
- Keep the back straight and energized.
Steps
- Inhaling, stretch both the arms up. Fold the arms and place the palms on the upper part of the shoulder blade on the opposite side.
- Stretch your arms up and try to maintain stillness in the posture. Breathe gently.
Releasing the posture
- Release the arms slowly, bringing them down gently.
- Join the legs together, back to the starting position of Vajrasan.
Benefits
- Strengthens the back, the chest, the shoulders and the arms
- Relieves back ache, cervical pain.
- Rejuvenates the lungs, enhancing the breathing capacity.
Limitations
- Those having knee problem / pain in the legs, should do it carefully. They may also sit in Sukhasan.
- People with back ache should take care while stretching and do the asan as per their comfort level.
- Severe abdominal issues would lead to pain in the abdominal region.
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