Back Pain Relief: Has the office chair broken your back? So do Uttan Mandukasana for just 2 minutes, you will get instant relief.

News India Live, Digital Desk: How is the lifestyle of most of us these days? Wake up in the morning, have breakfast and then sit on the office chair or sofa and work on the laptop throughout the day. In the evening, while using the phone, the condition of neck and back becomes worse. By evening, it feels as if someone has placed stones on the shoulders and the spine starts hurting. If you are also struggling with the problem of “woe is my waist”, then today we are going to tell you about a yoga asana which is as fun as it looks, but is equally serious in its work. Its name is ‘Uttana Mandukasana’. The name may sound a bit heavy, but it simply means “to sit like a crouched frog”. Believe me, this is no less than magic for those doing desk jobs. What does Uttan Mandukasan do? (Benefits) This asana is mainly designed for the upper body of our body. You will be surprised to know its benefits: Relief from back pain: This asana gives a good stretch to your entire spine. This removes stiffness caused by sitting all day long and provides relief from back pain. Cervical and shoulder pain: If you have pain around your neck or have a complaint of frozen shoulder, then this pose of raising your hands and taking them back is very beneficial. Lungs become strong: When you take your hands up and back in this asana, your chest and diaphragm open completely. This increases the ability to take oxygen and keeps the lungs healthy. Belly fat: The sitting posture is such that it puts pressure on the abdominal muscles, which helps in reducing the extra fat accumulated there. How to do it? (Step-by-Step Easy Guide) You do not need to be an expert to do this. Just follow the easy steps given below: Position: First of all, sit in ‘Vajrasana’ on your yoga mat. (On knees, on heels). Spread the knees: Now slowly spread both your knees outwards as much as possible. Keep in mind, the toes should touch each other at the back. Movement of hands: Now take a deep breath and raise both your hands. Take it back: Bend the right hand and take it back and touch the left shoulder. Similarly, bend the left hand and touch the right shoulder. (Your hands will form a cross behind your head.) Hold: Your elbows should be pointing up toward the sky, not down. In this position, keep the waist straight and take deep breaths for a few seconds. Return: While exhaling, slowly bring the hands back, join the knees and relax. Who should not do it? (True advice) Friends, yoga is beneficial, but caution is also necessary. If you have severe knee pain or arthritis, then do not do this asana, because it involves bending the knees. If you have recently had any back or shoulder surgery, then avoid it.