Uttana mandukasana

Description

Uttana mandukasana : Asana

Asana Type

Seated

Pramana

Āpta Pramāṇa - आप्त प्रमाण

Apta Pramana Source

Gheranda Samhita II 34

Original Verse

"m{fukasnmXySw< kªpRra_ya< x&t< izr>, @tdœ ÉekvÊÄanmetÊÄanm{fukm!.34."

Transliteration

"maëòukäsanamadhyasthaà kürparäbhyäà dhåtaà çiraù | etad bhekavaduttänametaduttänamaëòukam ॥34॥"

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

Instruction

"1. Squat down with the feet upright, soles together.

2. Sit on heels and spread the knees apart.

3. Keep the knees on the ground.

4. Cross the arms overhead with palms on opposite shoulders.

5. Keep spine straight while engaging the 3 bandhas."

Benefits

Strengthens back, abdominals and thighs. Stretches the shoulders and thighs. Relief from discomfort and pain in the legs. Chest expansion and elongation of the spine