Uttana Mandukasana (Extended Frog Pose)

Asana Type

Sitting

Target Body Part

Hips, inner thighs, groin muscles, core

Difficulty Level

Beginner

YCB Level

L1 - Yoga Protocol Instructor

‘Manduka’ means frog, and ‘Uttana’ means upright or stretched up. Uttana Mandukasana’s aks final position resembles an upright frog, hence the name.This is an important yoga pose in the common yoga protocol for the International Day of Yoga.

How To Do Uttana Mandukasana (Extended Frog Pose)

Step 1

Let’s begin in a tabletop position on your hands and knees.

Step 2

Inhale and slowly move your right and left knee out towards the side as you exhale, stopping to hold and continue breathing whenever you feel the stretch.

Step 3

Depending on your flexibility, this step might bring a powerful stretching sensation to your inner thighs and groin area. Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor. Cross both your hands from above the head touching your shoulder blades.

Step 4

Stay here and breathe deeply for a count of five to 10 or for as long your body comfortably desires. Your breathe, as in all yoga poses, is an excellent guide. If you’re pushing yourself too far in the stretch, your breathing will become shorter and more forced.

Benefits of Uttana Mandukasana (Extended Frog Pose)

Cure Throat pain
Cure Back pain
Diaphragm movements
Cure Cervical spondylitis
Elbow health

Cautions of Uttana Mandukasana (Extended Frog Pose)

Knee pain patients should avoid it.
Don’t put maximum stretch on your stomach; try to maintain the pose for longer period of time.
Avoid if having ankle injuries, High blood pressure, Insomnia, Migraine.
A pregnant women should not practice.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level