Uttana Mandukasana
Yoga is beneficial for solving all the problems at mental and physical level. By practicing yoga regularly, you can eliminate many diseases of the human body and can also increase mental stress and energy. For happiness and peace in life, along with a strong body, a strong mind is also required. Experiencing the emotional body can make life easier and happier. Yoga has dozens of easy poses, divided by body position.
In this article we will tell you what is Uttana Mandukasana, the benefits of doing Uttana Mandukasana, the right way to do it, method and precautions.
Uttana Mandukasana, or Extended Frog Pose, provides a deep stretch to the inner thighs and groin, and is known to promote flexibility in the hips. It can also help relieve tension in the lower back and improve posture. Like any yoga pose, it’s important to practice with awareness and listen to your body’s limits.
Uttan Mandukasana is made up of three words (Uttan, Manduka and Asana). In this, Uttan means upright, Manduk means frog and Asana means posture. If you practice Uttan Mandukasana daily, you can get many health benefits from it. Practicing this asana strengthens the spine. This is a good asana to reduce excess body fat.
This asana is practiced for chest expansion, diagnosis of diseases related to respiratory system, treatment of spondylitis, slipped disc, sciatica etc. In this asana, the breathing speed is kept normal and the center of meditation is Manipura Chakra.
How to Do Uttana Mandukasana
1.) Uttan Mandukasana is practiced similarly to Supta Vajrasana.
2.) After doing Vajrasana, you have to lie down on your back and keep your head down.
3.) Both thighs will remain together.
4.) This is Supta Vajrasana. In this the buttocks remain above the heels.
5.) Like Vajrasana, only the back remains bent in an arched manner.
6.) In Uttan Mandukasana the waist is also lifted.
7.) By lifting the waist, the weight of the body remains only on the knees and head and the legs remain separated.
Benefits of Uttana Mandukasana
(1) Strengthens Core Muscles:
Uttana Mandukasana, or Frog Pose, engages and strengthens the abdominal muscles, promoting a stable core.
(2) Improves Digestion:
This pose stimulates the digestive organs, aiding in digestion and helping to alleviate digestive issues.
(3) Stretches Thighs and Groin:
Uttana Mandukasana involves a deep stretch in the thighs and groin, enhancing flexibility and reducing stiffness.
(4) Enhances Lung Capacity:
The chest expansion in this pose facilitates improved lung capacity and deep breathing, promoting respiratory health.
(5) Balances Nervous System:
The asana helps balance the sympathetic and parasympathetic nervous systems, promoting overall well-being.
(6) Alleviates Sciatica Pain:
Uttana Mandukasana can provide relief from sciatic pain by stretching and strengthening the muscles around the sciatic nerve.
(7) Stimulates Abdominal Organs:
It stimulates the abdominal organs, including the kidneys and adrenal glands, supporting their optimal functioning.
(8) Therapeutic for Diabetes:
Regular practice may be beneficial for individuals with diabetes as it helps regulate blood sugar levels.
(9) Tones Pelvic Muscles:
The pose targets pelvic muscles, helping to tone and strengthen them, which can be beneficial for pelvic health.
(10) Reduces Stress and Anxiety:
Uttana Mandukasana encourages relaxation and can help reduce stress and anxiety levels by calming the mind.
(11) Enhances Concentration:
The focus required during the practice of Uttana Mandukasana contributes to improved concentration and mental clarity.
(12) Stimulates Manipura Chakra:
This pose is associated with the activation of the Manipura Chakra, which is believed to enhance self-confidence and personal power.
Contraindications for Uttana Mandukasana
It is important to keep the following precautions in mind while practicing Uttana Mandukasana, also known as Extended Frog Pose:
(1) Knee sensitivity:
If you have an injury or sensitivity in your knee, perform the asana with caution.
(2) Hip or groin problems:
Individuals with hip or groin injuries should be careful when performing Uttana Mandukasana, as it involves stretching and opening up these areas.
(3) Lower back problems:
People with lower back problems should be cautious. Modify posture to reduce stress on the lower back.
(4) Pregnancy:
Pregnant individuals should avoid deep pressure on the abdomen.
(5) High blood pressure:
If you have high blood pressure, practice the pose with awareness and avoid excessive compression. Consult your healthcare provider before doing this asana.
(6) Neck problems:
Individuals with neck problems should keep their neck in a neutral position and avoid excessive tension.
(7) Beginner level:
If you are new to yoga or have limited flexibility, start slowly and gradually advance into the poses.
(8) Difficulty in breathing:
If you feel difficulty or discomfort in breathing while in the pose, leave it immediately and return to a comfortable position.
Always consult a health care professional or certified yoga instructor to make sure Uttana Mandukasana is safe for your individual circumstances, especially if you have any pre-existing health conditions or concerns.
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