Uttana Mandukasana: Simple yoga pose to relieve back pain and shoulder stiffness

New Delhi (The Uttam Hindu): Today's hectic and irregular lifestyle has led to many physical and mental problems. Working on laptops and mobile phones for long periods, sitting in the wrong posture, low physical activity, stress, and irregular eating habits have led to common back pain, stiff shoulders, neck problems, breathing difficulties, and digestive problems. The Ministry of AYUSH, Government of India, recommends practicing 'Uttana Mandukasana' to overcome these problems. This is an easy and effective yoga asana that can be easily incorporated into your daily routine.

Uttana Mandukasana, also known as Frog Pose, positions the body like a frog. This asana strengthens and flexes the spine, alleviating back and waist pain. Stretching the shoulder and neck muscles, it reduces stiffness and provides relief from conditions like cervical spondylosis. Furthermore, it increases lung capacity and relieves respiratory problems through deep breathing. The gentle pressure on the abdominal organs improves digestion, reduces gas and indigestion, and energizes the body.

According to yoga experts, to practice this asana, first sit in Vajrasana. Then, bend both hands at the elbows and bring them behind your back. Keep your spine straight, gaze forward, and breathe normally. Hold this position for 20 to 30 seconds, then slowly return to normal. Initially, do this 2 to 3 times, then gradually increase the time.

In today's irregular lifestyle, where people remain in the same posture for hours, this asana helps to tone muscles, improves blood circulation, and reduces stress. The Ministry of AYUSH recommends it for regular practice. The Ministry believes that yoga is not just exercise, but the art of balanced living. However, people with knee, ankle, or serious back problems should consult a doctor or yoga expert. Pregnant women should consult an expert before practicing.