Manduka means frog in Sanskrit language.  Uttana Mandukasana is a simple, yet very effective yoga pose. Uttana means stretched up, the pose looks like a frog sitting upright or stretched up. Hence the name Uttana mandukasana.

This pose helps to sit in a proper posture, brings stability and gives sense of wellbeing. The pose helps to correct defects in postures, improves body functions, and tones muscles. This pose is highly recommended for many health benefits.

1. Shoulder pain: Pose helps to relieve shoulder discomfort and helps in stretching shoulder muscles
2. Elbow pain: Any pain in elbows will be released during proper stretching
3. Cervical spondylitis: Those who suffer from desk job get relief from cervical spondylitis and hand pain.
4. Knee health: Helps in strengthening knee and thigh muscles
5. Abdominal toning: Regular practice helps in toning abdominal muscles. It reduces fat in and around belly and side of the body.
6. Lung health: Stretching helps to improve diaphragm and lungs activity and facilitates breathing. It is good for congestion problem relief.
7. Spine health and back pain: Pose helps to get into good posture and strengthens entire spine. For those who suffer from lower back pain, it flexes muscles and improves back strength.
8. Reproductive organs health: It improves fertility, in women improves ovary function and in men function of testis. In addition, in women, it reduces menstrual pain and associated problems.
9. Throat and neck: It give sufficient stretch for muscles in neck and gives relief from throat pain.

It also is good for pain in neck due to pinched nerves.

In addition, Uttana mandukasana helps in achieving focus, keeps mind relaxed and gives sense of peace.

How to practice Uttana Mandukasana?

1. On a mat or floor, sit in easy pose or vajrasana.
2. While sitting in vajrasana, keep knees apart and let both toes touch.
3. Bring your right arm front and take it back from right shoulder and place right hand palm below left shoulder blade.
4. Similarly, lift left hand and bring it back behind the left shoulder and place left hand palm below right shoulder blade.
5. Sit in this position for 3-5 breaths and slowly release and come back to neutral pose.

• Another way to perform this pose is, while sitting in vajrasana, bring both hands in front of you. Turn the palms up and crisscross the hands one above the other and slowly fold the hands above head and bring it back, placing it below the neck- between shoulder blades. Sit in this position for 3 to 5 breaths and release and come back to neutral position.
• Caution: Do not practice this pose in case you are suffering from severe elbow pain, problem in knee, arthritis, and hernia.

Image credit: Ayush Ministry, Govt of India