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Asana Type:

Target Body Part:

Difficulty Level:

YCB Level:


Lower back muscles, arms, shoulders, Knees, hips, hamstrings


Level 1


Uttana Mandukasana brings joy, wellness, and pleasure in abundance by activating our inner creative side. It is an intermediate level variant of Mandukasana.

How to do


Step 1 

Begin with sitting in Vajrasana keeping the toes joined.

Step 2

Spread both the knees as wide as possible placing hands between the knees for support.

Step 3

Inhale, raise your right arm and bend it at the elbow to place the right hand below the left shoulder.

Similarly, raise the left arm and bend it to place the left palm below the right shoulder.

Step 4

The left wrists are placed crossing over the right one behind the head. Hold the pose for 3-10 breaths expanding the chest fully and lengthening arching the spine.

Benefits of


  1. Stimulates thyroid and parathyroid glands

  2. Preserves the youth by keeping spine elastic (Anti aging)

  3. Improves blood circulation to brain

  4. Cures constipation, indigestion, diabetes, visceroptosis, varicose veins and menstrual disorder 

Cautions of


  1. Consult yoga expert if suffering from abnormal blood pressure, glaucoma, detached retina, chronic thyroid disorders, neck or shoulder injuries

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Let's come together and build a Stress free, Depression free and Suicide free Japanese society with the power of Yoga!

Please contact for more details here.
-Team Patanjali Japan Foundation-
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