{"key":"Uttana_mandukasana","title":"Uttana mandukasana","type":"dharana","description":"Description Uttana mandukasana : Asana Asana Type Seated Pramana Āpta Pramāṇa - आप्त प्रमाण Apta Pramana Source Gheranda Samhita II 34 Transliteration \"maëòukäsanamadhyasthaà kürparäbhyäà dhåtaà…","lastModified":"2019-06-19T18:54:15.000Z","url":"https://nithyanandapedia.org/wiki/Uttana_mandukasana","markdownUrl":"https://nithyanandapedia.org/wiki/Uttana_mandukasana.md","apiUrl":"https://nithyanandapedia.org/api/pages/Uttana_mandukasana","displayTitle":"Uttana mandukasana","namespace":0,"language":"sa","created":"2026-05-25T17:33:12.321Z","categories":[{"key":"Asanas","title":"Asanas","url":"https://nithyanandapedia.org/wiki/Category:Asanas","markdownUrl":"https://nithyanandapedia.org/wiki/Category:Asanas.md","apiUrl":"https://nithyanandapedia.org/api/categories/Asanas"}],"sections":[{"line":"Description","level":2,"anchor":"Description"},{"line":"Asana Type","level":2,"anchor":"Asana_Type"},{"line":"Pramana","level":2,"anchor":"Pramana"},{"line":"Apta Pramana Source","level":2,"anchor":"Apta_Pramana_Source"},{"line":"Transliteration","level":2,"anchor":"Transliteration"},{"line":"Translation","level":2,"anchor":"Translation"},{"line":"Instruction","level":2,"anchor":"Instruction"},{"line":"Atma Pramana Benefits","level":2,"anchor":"Atma_Pramana_Benefits"},{"line":"Sakshi Pramana Benefits","level":2,"anchor":"Sakshi_Pramana_Benefits"},{"line":"Regular Photo","level":2,"anchor":"Regular_Photo"}],"infobox":null,"fields":{"type":"dharana","sourceText":"Āpta Pramāṇa - आप्त प्रमाण","translation":"Uttana Manduka: Assume the Frog-posture (as in verse 34), hold the head by the elbows, and stand up like a frog. This is called the Uttana Mandukasana","transliteration":"\"maëòukäsanamadhyasthaà kürparäbhyäà dhåtaà çiraù |"},"event":null,"leadImage":null,"format":"blocks","content":{"version":1,"converter":2,"toc":true,"blocks":[{"type":"heading","level":2,"anchor":"Description","content":[{"type":"text","text":"Description"}]},{"type":"paragraph","content":[{"type":"text","text":"Uttana mandukasana : Asana"}]},{"type":"heading","level":2,"anchor":"Asana_Type","content":[{"type":"text","text":"Asana Type"}]},{"type":"paragraph","content":[{"type":"text","text":"Seated"}]},{"type":"heading","level":2,"anchor":"Pramana","content":[{"type":"text","text":"Pramana"}]},{"type":"paragraph","content":[{"type":"text","text":"Āpta Pramāṇa - आप्त प्रमाण"}]},{"type":"heading","level":2,"anchor":"Apta_Pramana_Source","content":[{"type":"text","text":"Apta Pramana Source"}]},{"type":"paragraph","content":[{"type":"text","text":"Gheranda Samhita II 34"}]},{"type":"heading","level":2,"anchor":"Transliteration","content":[{"type":"text","text":"Transliteration"}]},{"type":"paragraph","content":[{"type":"text","text":"\"maëòukäsanamadhyasthaà kürparäbhyäà dhåtaà çiraù | etad bhekavaduttänametaduttänamaëòukam ॥34॥\""}]},{"type":"heading","level":2,"anchor":"Translation","content":[{"type":"text","text":"Translation"}]},{"type":"paragraph","content":[{"type":"text","text":"Uttana Manduka: Assume the Frog-posture (as in verse 34), hold the head by the elbows, and stand up like a frog. This is called the Uttana Mandukasana"}]},{"type":"heading","level":2,"anchor":"Instruction","content":[{"type":"text","text":"Instruction"}]},{"type":"paragraph","content":[{"type":"text","text":"\"1. Squat down with the feet upright, soles together."}]},{"type":"paragraph","content":[{"type":"text","text":"2. Sit on heels and spread the knees apart."}]},{"type":"paragraph","content":[{"type":"text","text":"3. Keep the knees on the ground."}]},{"type":"paragraph","content":[{"type":"text","text":"4. Cross the arms overhead with palms on opposite shoulders."}]},{"type":"paragraph","content":[{"type":"text","text":"5. Keep spine straight while engaging the 3 bandhas.\""}]},{"type":"heading","level":2,"anchor":"Atma_Pramana_Benefits","content":[{"type":"text","text":"Atma Pramana Benefits"}]},{"type":"paragraph","content":[{"type":"text","text":"Strengthens back, abdominals and thighs. Stretches the shoulders and thighs. Relief from discomfort and pain in the legs."}]},{"type":"heading","level":2,"anchor":"Sakshi_Pramana_Benefits","content":[{"type":"text","text":"Sakshi Pramana Benefits"}]},{"type":"paragraph","content":[{"type":"text","text":"Chest expansion and elongation of the spine"}]},{"type":"heading","level":2,"anchor":"Regular_Photo","content":[{"type":"text","text":"Regular Photo"}]},{"type":"paragraph","content":[{"type":"text","text":"Uttana mandukasana.jpg"}]}]},"images":{}}