Gujarat State Yog Board

Sitting Asanas

Uttana Mandukasana Stretched Up Frog Posture

Sit in Vajrāsana (as shown). Separate the knees as far as possible, while keeping the toes in contact with the floor. Separate the feet just enough to allow the buttocks to rest on the floor. Try to separate the knees. Do not strain.

Sthiti: Dandāsana

How to perform

Sit in Vajrāsana.

Spread both the knees wide apart while big toes touching each other.

Raise your right arm, fold it from the elbow and take it backward above the left shoulder and place the palm on the left shoulder blade.

Now fold the left arm similarly and place the palm on the right shoulder blade.

Maintain the position for a while, then come back slowly in the reverse order.

Relax in Viśrāmāsana.

Benefits

Precautions while performing

People with severe knee joint pain should not perform it.

Uttana Mandukasana Stretched Up Frog Posture

Ushtrāsana Camel posture

Shashakasana The hare posture

Vakrasana The spinal twist posture