[Pose Of the Week] Extended Frog Pose (Intermediate)

Stretch & strengthen, reduce stress, and breathe deeper with Extended Frog Pose…

Extended Frog Pose (Uttana Mandukasana) – or Upright Frog Pose – is an intermediate-level yoga pose that provides a great stretch for both the lower and upper body – particularly the back, arms, shoulders, knees, hips, and hamstrings. It also strengthens the lower and upper back muscles, tones the core, arms, and shoulders, stretches the legs and groin muscles, and improves lung capacity, so it is thought to be beneficial for those with asthma or other lung disorders. This pose may also be helpful for those experiencing menstrual discomfort, as well as those with back or shoulder pain.

Extended Frog Pose is also traditionally believed to help manage diabetes and relieve digestive disorders, and it may be helpful for relieving stress and anxiety.

Be sure to keep your toes in contact during the pose, with your buttocks resting on the soles of your feet and your knees wide. Breathe normally during this pose.

Those who are experiencing pain in the shoulders, elbows, or knees, or who have back or hip injuries, hernia, or who are pregnant should avoid this pose.

How to Do Extended Frog Pose:

  1. Begin sitting in Thunderbolt/Rock Pose, keeping the toes connected.
  2. Spread both the knees as wide as possible, placing hands between the knees for support.
  3. Place the chin to the chest in Throat Lock (Jalandhara Bandha).
  4. Inhale, raise your right arm and bend it at the elbow to place the right hand on the left shoulder blade.
  5. Similarly, raise the left arm and bend it to place the left palm below the right shoulder blade. (The left wrist is crossed over the right one behind the head.)
  6. Hold the pose for 3-10 breaths expanding the chest fully and lengthening the spine upward.
  7. Release by lifting the left arm followed by the right arm and lower your hands to the knees.
  8. Repeat 2-3 times, holding for about 30 seconds each time.
  9. To finish, bring your knees closer, and rest in Rock Pose for a moment or two.
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