Raised Frog Pose

Uttāna Maṇḍūkāsana is one of the few seated postures that intensely opens the heart and shoulders while grounding the pelvis.

Unlike its cousin Maṇḍūkāsana, this “Extended Frog” not only supports digestion but also nurtures emotional release and deeper meditative stillness.

🔹 Name & Meaning

• Sanskrit: उत्तान मण्डूकासन (Uttāna Maṇḍūkāsana)
• Meaning:
  • Uttāna = uplifted or extended
  • Maṇḍūka = frog
  • Āsana = posture
  • "Extended Frog Pose" — a posture where the arms stretch upwards like the front legs of a rising frog, while the legs are folded beneath.
• Type: Seated + Heart-Opening Asana
• Also Called: Extended Frog Pose or Upright Frog Pose

📜 Scriptural References

Uttāna Maṇḍūkāsana is not explicitly listed in medieval haṭha texts like Haṭha Yoga Pradīpikā or Gheraṇḍa Saṁhitā, but it is described in authoritative modern classical yoga treatises.

Gheraṇḍa Saṁhitā – 2.21

While the exact Uttāna Maṇḍūkāsana is not named, the original Maṇḍūkāsana (Frog Pose) is mentioned.

Uttāna Maṇḍūkāsana is widely accepted in modern yoga traditions taught by Swami Kuvalayananda, Bihar School of Yoga, and Kaivalyadhama as an evolved form of Maṇḍūkāsana.

🧭 Step-by-Step Instructions

🪑 1. Sit in Vajrasana (Thunderbolt Pose)

• Kneel down on a yoga mat with knees together and toes touching behind you.
• Sit back so your buttocks rest on your heels.
• Keep your back straight and relax your shoulders.

🦵 2. Widen the Knees Apart

• Slowly separate your knees as far as is comfortable (hip-width or slightly wider).
• Keep your big toes touching behind you if possible.
• Ensure your hips are still resting between your heels—not on the floor.

🙏🏽 3. Join the Palms at Heart Center (Namaskār Mudrā)

• Bring your hands in front of your chest in prayer position.
• Take a breath and feel your spine lengthening upward.

👐🏽 4. Raise Arms Overhead

• Inhale and stretch both arms straight up toward the ceiling.
• Keep the palms joined if comfortable or slightly apart if shoulders feel tight.

🫀 5. Open the Chest and Look Forward

• Gently draw the shoulder blades together to open the chest.
• Look forward or slightly upward, without compressing the neck.

🧘🏽 6. Hold and Breathe Steadily

• Stay here for 5–10 breaths to begin with.
• With each inhale, grow taller; with each exhale, root your pelvis downward.

🧎🏽 7. To Release

• Lower your arms slowly on an exhale.
• Bring your knees back together and return to Vajrāsana.

⚠️ Contraindications & Cautions

🔄 Modifications

• Place a folded blanket under knees or ankles if sitting causes discomfort.
• If stretching the arms overhead is hard, keep palms at chest.
• Use a strap held between hands to reduce strain while raising arms.

🌬️ Breathwork Suggestions

🌿 Benefits

📜 Textual Benefits

Though Uttāna Maṇḍūkāsana is not in older texts directly, its precursor Maṇḍūkāsana (Frog Pose) is mentioned in Gheraṇḍa Saṁhitā (2.21) and is said to:

• Strengthen thighs and hips
• Support digestive processes
• Stimulate mūlādhāra (root chakra) through pelvic grounding

Swami Satyananda Saraswati (Bihar School of Yoga) and Kaivalyadhama literature describe Uttāna Maṇḍūkāsana benefits as:

• Opens the chest and lungs
• Activates the Anāhata Chakra (heart energy)
• Support breath expansion and calm emotional tension
• Prepares body for meditative practices

🧠 Interpreted Benefits

• 🔓 Improves shoulder and upper spine mobility
• 🫀 Expands ribcage, improving lung capacity
• 🧘 Grounds the hips while lifting prāṇa upward
• 🌬️ Enhances breath rhythm and postural stability
• 🪶 Reduces mild anxiety by anchoring body-mind awareness
• ⚖️ Balances heart-lung function and posture alignment

🌿 Ayurvedic Connection

🧘‍♀️ Related Poses & Variations

📚 Summary Table