Uttāna Mandūkāsana 


Slokha :Screen Shot 2015-02-13 at 2.35.42 PM

Translation : Assume Mandukasana. Hold head by the elbows and stand up like frog.  This posture is called uttana-mandukasana.


  • Strengthens the abdominals, back and quadriceps
  • Opens and increases flexibility in  the hips, thighs, knees, shoulders and chest
  • Lifts and lengthens the spine
  • Improves coordination and fluidity of knees & ankle joints
  • Increases lung capacity , circulation and power
  • Spontaneously engages the 3 bandhas
  • Improves functioning of digestive and excretory systems
  • Advisable in constipation, diabetes and digestive disorders
  • Complete energy circuit

Contraindications – Avoid with knee injury, any heart problems, peptic or duodenal ulcers