Uttana Mandukasana (Prolonged Frog Pose): Process, Advantages

Image source: (Email protected)

Sanskrit pronunciation Uttana Mandukasana
(Oot-AHN-ah Man-doo-KAHS-uh-nuh)
importance Uttana = stretched / Manduka = ​​frog / Asana = pose
Pose type Sit, stretch
Pose level Medium
anatomy Lower back muscles, arms, shoulders, knees, hips, hamstrings
other names Extended frog pose and extended frog pose

Uttana Mandukasana information

Uttana Mandukasana brings joy, well-being and joy in abundance by activating our inner creative side. It is a moderately difficult variant of Mandukasana.

The introduction to the terminology gives an insight into this pose. Here "uttana" refers to "stretched" or "upright", "manduka" means "frog", and "asana" refers to "pose".

The ancient Gheranda Samhita describes Uttana Mandukasana's position as: “Let us assume that in the frog pose, keep your head on your elbow and stand up like a frog. Since the final posture resembles an upright frog, hence the name.

Other accepted common names of Uttana Mandukasana are Extended Frog Pose and Stretched Up Frog Pose.

Find out how to increase your creativity and feel profuse according to the practice guidelines of Uttana Mandukasana.

Uttana Mandukasana exercise manual

Some of the safety measures that you need to take before you can prepare for uttana mandukasana and get all the possible benefits are as follows:


  • It is best to avoid this pose during pregnancy or menstruation.
  • Trying out this pose in conditions such as back pain and spinal cord deformities must be prohibited.
  • Expert supervision is required when people with arthritis or hernia are ready to try uttana mandukasna.
  • Don't try if you have a disability in your hip joint.
  • Pain in the shoulders, elbows, and knees do not create suitable conditions for practicing this pose.

Preparatory poses

How To Do Uttana Mandukasana (Steps)

Uttana Mandukasana how to do itImage source: (Email protected)

  1. Start by sitting in Vajrasana, holding your toes together.
  2. Spread both knees as far apart as you can and place your hands between your knees for support.
  3. Put your chin on your chest to reach the Jalandhara Bandha.
  4. Inhale, raise your right arm, and bend it at the elbow to place your right hand under your left shoulder.
  5. Raise your left arm and bend it to place your left palm under your right shoulder.
  6. The left wrists cross over the right behind the head.
  7. Hold the pose for 3-10 breaths, fully expanding the chest and lengthening the bulge of the spine.
  8. Loosen your left arm, followed by the right arm, and lower it to your knees.
  9. Bring your knees closer to sit in the initial pose.

Note: These steps can also be performed one after the other with Mandukasana, as described in Gheranda Samhita, in which the 3 bandhas (Mula, Uddhiyana and Jalandhara) are involved.

Points to note

  • Continue to breathe normally as you hold the pose.
  • Sit down and separate your knees. Make sure to keep your toes in contact so that your buttocks rest over the soles.
  • Practice the pose 2-3 times, maintaining the final posture for about 30 seconds each time.

Therapeutic uses

  • Uttana Mandukasana cures asthma and other lung diseases.
  • This posture is also useful for getting rid of menstrual cramps or pain.
  • It has relieving effects on mental disorders, including stress and anxiety.
  • People with cervical spondylitis need to practice this pose for relieving effects.
  • In addition, it also heals back pain in the cervical, lumbar or thoracic areas.
  • It also relieves neck and shoulder pain.
  • Stretching the abdomen improves the functioning of the digestive organs and cures constipation or other digestive disorders.
  • Uttana Mandukasana also stretches the pancreas and regulates insulin secretion, which is beneficial in treating diabetes.

Uttana Mandukasana benefits

1. Lengthen the spine

Uttana Mandukasana is adopted by stretching the back muscles, it elongates the spine and strengthens the upper and lower back muscles. Therefore, it makes the back muscle supple and increases the flexibility of the spine.

2. Improves abdominal strength

While practicing this pose, the abdominal muscles and organs are stretched and gently massaged. It improves blood flow to that region and improves the strength of the core and internal organs.

3. Ton the arms

The arm muscles are also strongly stretched; they stimulate the shoulder blades, elbows and also the wrists. This is a gentle arm exercise and provides toned and stronger arms and shoulders.

4. Strengthens the leg muscles

It is practiced by folding the legs on the knees, followed by widening the knees and stretching the ankles. The quadriceps are strongly stretched and the blood flow to the leg muscles increases. It improves the coordination of the knees and ankles and strengthens the hip joint, knees, thighs, calves and ankles.

5. Promotes lung capacity

In the end position. The chest is fully expanded to curve the back. Hence, it stretches the lungs and diaphragm. It improves lung capacity and clears the airways to clear trapped congestion. Hence, it helps in facilitating better breathing.

6. Improves reproductive health

When the knee is separated, the groin and pelvic floor muscles are gently stretched. This improves the blood supply to the genitals and increases overall reproductive health.

7. Opens the sacral chakra

This pose is known to improve the practitioner's creative skills. This is because this posture stimulates the sacral chakra (Swadhisthana) while stretching the abdomen and genitals. This will improve the practitioner's quality of life by bringing emotional stability and pleasure.


Uttana mandukasana is a body relaxing yoga package that leaves behind physical, mental and emotional healing effects. Give it a try by following the exercise guide provided to get all the benefits.

Comments are closed.