Sedentary habits breed silent sufferers—back twinges, shoulder clamps, breathlessness, and tummy troubles plague the urban dweller. Laptops, stress, and skipped workouts exacerbate it all. Relief arrives via Uttan Mandukasana, endorsed by the AYUSH Ministry as a daily powerhouse.
This Frog-like asana strengthens and stretches the spine, erasing back and lower body aches. Neck and shoulder rigidity gives way to fluidity, countering cervical strains effectively. It amplifies pulmonary function for smoother respiration and applies therapeutic squeezes to the abdomen for better digestion, less gas, and sustained pep.
How-to: Kneel into Vajrasana. Elbows bent, hands clasped rearward. Erect posture, forward gaze, rhythmic breaths. Sustain 20-30 seconds per set, 2-3 times initially, progressing steadily.
Tailored for today’s immobile masses, it invigorates blood flow, liberates stiff tissues, and soothes the mind. AYUSH views it as essential for vibrant living. Yoga’s essence lies in equilibrium, not mere motion. Caution advised for those with knee injuries, ankle woes, serious spinal issues, or in maternity—consult experts.