Sit in Vajrasana and open legs as wide as possible. Inhale and raise your hands above head, adjacent to ears.
Place left hand on right shoulder and vice versa. Hold.
Uttana Mandukasana (extended frog pose)
1. Sit in Vajrasana and keep your knees wide. Let the great toes touch each other and keep the body straight.
2. Then, cross both arms behind the head and place the hands on the upper part of the opposite shoulder blades.
3. The chin should touch the chest wall like the Jalandhara bandha.
4. The bandhas of Jalandhara, Uddiyana and Moola are also performed in this asana.
Note: While holding, maintain normal breathing.
Benefits: Strengthens the abdominals, back and quadriceps. Opens and increases flexibility in the hips, thighs, knees, shoulders and chest. Lifts and lengthens the spine. Improves coordination and fluidity of knees & ankle joints. Increases lung capacity , circulation and power. Spontaneously engages the 3 bandhas. Improves functioning of digestive and excretory systems. Advisable in constipation, diabetes and digestive disorders.