Uttana Mandukasana – Upright frog Pose

Post By: Published on: November 22, 2016 Reading time: 2 minutes

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.

One Reply to “Uttana Mandukasana – Upright frog Pose”

  1. Robin Singh says:

    This is very helpful to me and my family and students community. Thanks for the asana.

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