Uttana Mandukasana

Uttāna Maṇḍūkāsana

Uttāna means upright and Maṇḍūka means frog. The final position of Uttāna Maṇḍūkasana resembles an upright frog, hence the name.
Sthiti: Daṇḍāsana.
Technique
• Sit in Vajrāsana
• Spread both the knees wide apart while big toes touching each other.
• Raise your right arm, fold it from elbow and take it backward above the left shoulder and place the palm on the left shoulder blade.
• Now fold left arm similarly and place the palm on the right shoulder blade.
• Maintain the position for a while, then come back slowly in the reverse order.
• Relax in Viśrāmāsana.
Benefits
• This āsana is helpful in back and neck pain especially cervical spodolyosis.
• It helps in improving the diaphragmatic movements and also improves lungs capacity.
A word of caution
• Person with severe knee joint pain should not perform it.