UTTAN MANDUKASANA
Method of Practice
- Sit in Vajrasana (Thunderbolt Pose) and spread your knees as wide apart as is comfortable.
- As you inhale, raise both arms overhead. Bend your elbows and bring your palms behind your neck.
- Expand your chest, keep your shoulders aligned, and gently look upward toward the ceiling.
- Hold the posture for a few moments while breathing normally.
- Then, as you exhale, slowly lower your arms, bring your knees together, and return to Vajrasana.
- Repeat 5–7 times.
Benefits of Uttana Mandukasana (Extended Frog Pose)
- Helps relieve neck and shoulder pain.
- Improves lung capacity and enhances respiratory function.
- Strengthens and increases the flexibility of the spine.
- Reduces mental stress and fatigue.
Contraindications
Do not perform this pose if you have:
- Severe knee pain.
- Recent knee surgery.
- Severe cervical spine disorders.
- Pregnancy.
Therapeutic / Supportive Uses For
- Particularly beneficial for asthma and other respiratory disorders, cervical spondylosis, back pain, sore throat, throat heaviness, and improving hip joint mobility by relieving stiffness.
- Also serves as a supportive practice for diabetes mellitus, digestive disorders, and reducing excess abdominal and waist fat.
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