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: Uttan Mandukasana is made up of three words: Uttan (stretched), 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 of all, sit on the ground in Vajrasana posture (bend 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 should remain connected to each other. Position of the hands: While inhaling, raise your right hand and take it back and bring it towards your left hand. Place it on the left shoulder blade. Similarly, raise the left hand and place it on the right shoulder bone. Now your hands will make an ‘X’ cross behind the head. Posture: Keep your spine and neck straight and look forward. Time: Hold in this position for 30 seconds to 1 minute with normal breathing and then slowly come back to the 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 in the lungs and strengthens the respiratory system. Stiffness of the shoulders: This immediately relieves the stiffness of the shoulders caused by working at the 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 in the knees or arthritis, then avoid doing this asana. Hernia or serious back injury: If you have recently had back surgery or have hernia, then do not do it without expert advice. Pregnancy: Pregnant women should not practice this asana.