Himalayan Yoga Academy

Education & research Foundation


1 Jan 2021 HYN Himalayan Yoga Academy


Verse :

“Mandukaasana-madhyastham koorparaabhyaam dhritam shirah;
 Etad-bhekavaduttaana-metaduttaana-mandukam. !!2.35!!

Adopting Mandukasana, the head is placed firmly on the elbows and the chest, abdomen and waist are lifted up like a frog. This is uttana mandukaasana. The practice of Uttana mandukaasana begins like Supta vajraasana.

Description of Uttana Mandukaasana

“Manduka” in Sanskrit means frog. The body in Uttana-Mandukaasana resembles an erect frog that’s why it is called ‘uttana mandukaasana’.

This asana is a variant of the Mandukaasana, and involves more stretching than the Mandukaasana. The Uttana Mandukaasana is commonly referred to as the extended frog poses, and has several health benefits to offer to practitioners.

Uttana Mandukaasana 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 Urdhva drishti (gazing into space or ceiling) or Brumadhya 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 Mandukaasana benefits:

  1.  Improves abdominal strength
  2. The asana will benefit activation of the Svadishthana chakra and Manipura Chakra as well.
  3. The reverse arch results in strengthening of the entire spine – the lumbar, thoracic and cervical regions, lengthen the spine
  4. Tone the arms, strengthens the leg muscles
  5. Promotes lung capacity,
  6. This asana also strengthens the sympathetic and parasympathetic nervous system.
  7. This asana is effective is helping resolve menstruation problems,  Improves reproductive health
  8. It should one practice Ujjyayi pranayama, there is enormous strengthening of the lower respiratory tract.

Therapeutic uses

Uttana Mandukaasana cures asthma and other lung diseases.
This posture is also useful for getting rid of menstrual cramps or pain.
It has relieving effects on mental disorders, including stress and anxiety. People with cervical spondylitis need to practice this pose for relieving effects.
In addition, it also heals back pain in the cervical, lumbar or thoracic areas.
It also relieves neck and shoulder pain.
Stretching the abdomen improves the functioning of the digestive organs and cures constipation or other digestive disorders.
Uttana Mandukaasana also stretches the pancreas and regulates insulin secretion, which is beneficial in treating diabetes.

Uttana Mandukaasana 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.

How to reach the stretch

Sit in Vajrasana and keep your knees wide. Let the great toes touch each other and keep the body straight.
Then, cross both arms behind the head and place the hands on the upper part of the opposite shoulder blades.
The chin should touch the chest wall like the Jalandhara bandha.
The bandhas of Jalandhara, Uddiyana and Moola are also performed in this asana.

How to release the stretch

To release, come back in the starting position and then relax.

Benefits of Uttana Mandukaasan

It improves the lungpower, circulation in the walls of the chest and abdomen and tone of the abdominal and shoulder muscles
It also improves sciatica in some people
Lungs become strong
 Improves digestive system
 Fats level decrease near waist level
Relieve stress.

Rule for beginners

Don’t exert yourselfdon’t force or overstretch Toes should touch each other behind our body don’t try to hold your breath if you are not common with it.


People with spinal cord deformities, disabilities of hip joints and severe backache don’t do this exercise.
If you have suffered any spinal injuries or have done any back surgery then it should be avoided
Person affected by Ulcer should avoid it
Any person having knee problem should avoid it
 People suffering from high blood pressure or migraine should avoid it
 Person suffering from cardiac problem should avoid it
 If any abdominal surgery is done then one should avoid it.


Uttana mandukaasana is a body relaxing yoga pose that leaves behind physical, mental and emotional balance and provides well healing effects on pain as well. It gives the complete fitting, and trimming to whole body. It activates and stimulates the glands, nodes, and whole entire body organs.

Where to Learn It :

If you wanna lean this asana under a proper guidance and become a teacher as well, then join our yoga teacher training in nepal, taught and guided by Swami Yoga Subodh

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