in Mandukasana, hold the head by the elbows. This is uttanamandukasana which resembles
an upright frog.
- Spread out both the knee but toes should remain together.
your right hand backward from above the right shoulder and place the palm below
the left shoulder.
- Now folding the left hand similarly place the palm
on the right shoulder. One elbow should be on the other.
- While coming
back to the original position slowly remove left hand and then right hand.Bring
knees together as in first positon.
Benefits and Limitations
- Understand the position of the hands then start folding them slowly.
and spine should remain erect. Gaze in front.
- First remove the upper
hand and then the other.
- As in Akamadhanurasana.
- It helps in diaphragmic movements.