Uttan Mandukasana, Stretched Frog, Uplifted Frog
How to perform Uttan Mandukasana
The stretched frog pose usually follows directly on the sitting frog pose, Mandukasana.
Sit in Vajrasana on your heels. Open your feet apart and place your buttocks on the floor in between your feet. Now open your knees wide and let your toes touch each other in the back of your buttocks.
Sit straight, grab your right elbow with the left hand and vice versa, and stretch your thus folded arms up and behind your head.
You can include your breathing by inhaling when you move your arms upwards and bring your arms down again with exhalation.
Benefits of Uttan Mandukasana
Full stretch for nearly all your muscles. Your feet, calves, thighs and hips are stretched through the way you are sitting while your torso and arm muscles are stretched when you move your arms up and down.
Your organs get room to expand and work properly.
This yoga posture is good for lower back pain.