---
title: "Uttana mandukasana"
key: "Uttana_mandukasana"
url: "https://nithyanandapedia.org/wiki/Uttana_mandukasana"
markdown_url: "https://nithyanandapedia.org/wiki/Uttana_mandukasana.md"
type: "dharana"
language: "sa"
categories:
  - "Asanas"
updated: "2019-06-19T18:54:15.000Z"
description: "Description Uttana mandukasana : Asana Asana Type Seated Pramana Āpta Pramāṇa - आप्त प्रमाण Apta Pramana Source Gheranda Samhita II 34 Transliteration \"maëòukäsanamadhyasthaà kürparäbhyäà dhåtaà…"
---

# Uttana mandukasana

## Description

Uttana mandukasana : Asana

## Asana Type

Seated

## Pramana

Āpta Pramāṇa - आप्त प्रमाण

## Apta Pramana Source

Gheranda Samhita II 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."

## Atma Pramana Benefits

Strengthens back, abdominals and thighs. Stretches the shoulders and thighs. Relief from discomfort and pain in the legs.

## Sakshi Pramana Benefits

Chest expansion and elongation of the spine

## Regular Photo

Uttana mandukasana.jpg

---

Categories: [Asanas](https://nithyanandapedia.org/wiki/Category:Asanas.md)

Source: <https://nithyanandapedia.org/wiki/Uttana_mandukasana>