Uttanamandukasana

While in Mandukasana, hold the head by the elbows. This is uttanamandukasana which resembles an upright frog.

Technique :-
  1. Sit in Vajrasan.

  2. Spread out both the knee but toes should remain together.

  3. Fold your right hand backward from above the right shoulder and place the palm below the left shoulder.

  4. Now folding the left hand similarly place the palm on the right shoulder. One elbow should be on the other.

  5. While coming back to the original position slowly remove left hand and then right hand.Bring knees together as in first positon.
Remember :-
  1. Understand the position of the hands then start folding them slowly.

  2. Back and spine should remain erect. Gaze in front.

  3. First remove the upper hand and then the other.
Benefits and Limitations :-
  1. As in Akamadhanurasana.

  2. It helps in diaphragmic movements.


Svastikasana | Uttanapadasana | Bhujangasana | Ardha-Padmasana | Ukatasana Ardha-Salabhasana | Padhastasana | Tadasana | Dhanurasana - 1 |
| Dhanurasana - 2 | Naukasana | Vajrasana | VakrasanaSupta-Vajrasana | Gomukhasana | Savasana | Viparitakarani | Ardha-Matsyendrasana |
| Sirasana | Pascimottanasana | Ugrasana | Konasana | Trikonasana | Halasana Samasana | Uttanamandukasana | Bhadrasana |
| Akarana-Dhanurasana | Mayurasana | Simhasana | Padmasana | Vakasana | Ujjayi Pranayama | Padmasana (Baddha) | Tolangulasana |
| Anuloma-Viloma | Parvatasana | Yogamudra Salabhasana | Makarasana | Makarasana - 2 | Uddiyana Bandha | Matsyasana | Vrksasana | Kapalabhati |
| Cakrasana - 1| Cakrasana - 2 | Jalandhara Bandha | Nauli | AgnisaraGomukhasana (Baddhahasta)Viparitakarani (Saravangasana) |