Uttanmandukasana
Uttana Mandukasana brings joy, wellness, and pleasure in abundance by activating our inner creative side. It is an intermediate level variant of Mandukasana.
How to do
Uttanmandukasana
Step 1
Begin with sitting in Vajrasana keeping the toes joined.
Step 2
Spread both the knees as wide as possible placing hands between the knees for support.
Step 3
Inhale, raise your right arm and bend it at the elbow to place the right hand below the left shoulder.
Similarly, raise the left arm and bend it to place the left palm below the right shoulder.
Step 4
The left wrists are placed crossing over the right one behind the head. Hold the pose for 3-10 breaths expanding the chest fully and lengthening arching the spine.
Benefits of
Uttanmandukasana
Stimulates thyroid and parathyroid glands
Preserves the youth by keeping spine elastic (Anti aging)
Improves blood circulation to brain
Cures constipation, indigestion, diabetes, visceroptosis, varicose veins and menstrual disorder
Cautions of
Uttanmandukasana
Consult yoga expert if suffering from abnormal blood pressure, glaucoma, detached retina, chronic thyroid disorders, neck or shoulder injuries
Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.