Backaches, frozen shoulders, neck cramps, shortness of breath—these are the unwelcome guests of our irregular routines. Hours glued to gadgets, poor posture, stress, and junk food have made them epidemic. Enter Uttan Mandukasana, the Ministry of AYUSH’s go-to yoga asana for total relief.
Resembling a frog in mid-leap, this pose fortifies the spine, making it supple and strong to banish waist and back pain. It stretches shoulder and neck muscles, dissolving stiffness and aiding cervical problems. Lung expansion through controlled breaths tackles breathing troubles head-on. Plus, it massages internal organs, streamlining digestion, reducing bloating, and sparking energy levels.
To practice: Sit in Vajrasana. Interlock fingers behind your back by bending elbows. Straighten the spine, look ahead, and maintain steady breaths. Stay put for 20-30 seconds, release slowly. Beginners should aim for 2-3 rounds, building up over time.
In an era of static sitting, this asana revives circulation, eases muscle knots, and dials down anxiety. AYUSH promotes it for everyday integration. Beyond physical gains, yoga fosters mindful equilibrium. Those with joint pains, back injuries, or expecting mothers must seek professional guidance first.