While
in Mandukasana, hold the head by the elbows. This is uttanamandukasana which resembles
an upright frog. Technique :-
1. Sit in Vajrasan.
2. Spread out both the knee but toes should remain together.
3.
Fold your right hand backward from above the right shoulder and place the palm
below the left shoulder.
4. Now folding the left hand similarly place
the palm on the right shoulder. One elbow should be on the other.
5.
While coming back to the original position slowly remove left hand and then right
hand.Bring knees together as in first positon.
Remember :-
1. Understand the position of the hands then start folding them slowly.
2. Back and spine should remain erect. Gaze in front.
3. First remove
the upper hand and then the other.
Benefits and Limitations.
1.
As in Akamadhanurasana.
2. It helps in diaphragmic movements.
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