Has back pain increased due to working on laptop? You will get magical relief from Uttan Mandukasana, know the right way to do it. – ..

News India Live, Digital Desk: Uttana Mandukasana is made up of three words: Uttana (stretched out), Manduka (frog) and asana. It is also called ‘Upright Frog Pose’ because its final posture resembles that of a frog looking upwards.

1. Correct method of doing Uttan Mandukasana (Steps)

beginning: first on the ground Vajrasana Sit in the posture of (bent the knees and sit on the heels).

Spread the knees: Now spread both your knees outwards as much as possible, but keep in mind that the toes of both your feet remain connected to each other.

Position of hands: While inhaling, raise your right hand and take it back and place it on your left shoulder blade.

Similarly, raise the left hand and place it on the right shoulder bone. Now your hands will form an ‘X’ cross behind the head.

Posture: Keep your spine and neck straight and look ahead.

Time: Stay in this position for 30 seconds to 1 minute while breathing normally and then slowly come back to normal position.

2. Tremendous benefits of this asana

Back and neck pain: This asana stretches the spine, which provides relief from lower back pain and cervical pain.

lung capacity: Pulling the hands up expands the chest, which improves the flow of oxygen to the lungs and strengthens the respiratory system.

Shoulder stiffness: It instantly relieves stiffness in the shoulders caused by working at a desk for hours.

Digestion and Belly Fat: It stretches the abdominal muscles, which improves the digestive system and helps in reducing belly fat.

3. Precautions

knee pain: If you have severe pain or arthritis in your knees, avoid doing this asana.

Hernia or serious back injury: If you have recently had back surgery or are suffering from hernia, do not do this without expert advice.

Pregnancy: Pregnant women should not practice this asana.