"Manduka" in Sanskrit means frog. The body in Uttana Mandukasana resembles an erect frog.
Position of Readiness Sit in Vajrasana and keep your knees wide. Let the great toes touch each other and keep the body straight.
Steps
- From a table position, slide your knees and feet wide apart.
- Interlace your fingers or place your palms down and bring your forearms to the ground.
- Press your forearms downward to support your weight.
- Allow your pubic bone to become heavy, pressing downward.
- Press the crown of your head away from your shoulders, lengthening your spine.
- Press your tailbone back toward your heels and make micro movements to open your hips.
Benefits
- Improves lungpower and circulation in the chest and abdomen.
- Tones abdominal and shoulder muscles.
- Aids in treating sciatica, constipation, diabetes, and digestive disorders.
- Enhances joint coordination and movement fluidity in knees and ankles.
Precautions Avoid if you have peptic/duodenal ulcer, severe back pain, cardiac issues, or recent abdominal surgery.