Skip to main content

Uttana-Mandukasana Yoga practice (उत्तानमंडूकासन योग )

उत्तानमंडूकासन योग

उत्तानमंडूकासन (ऊर्ध्व दिशा में मेंढक जैसा)...

Uttana-Mandukasana Steps, Benefits and Precaution

उत्तानमंडूकासन योग क़्या है?

उत्तान का अर्थ ऊर्ध्व (तना) और मंडूक का अर्थ मेंढ़क है। इस आसन में मेंढ़क जैसी स्थिति में ऊर्ध्वमुखी हुआ जाता है। इसी कारण इस आसन का नाम उत्तानमंडूकासन पड़ा।  इस आसन में सिर को कोहनियों से थामा जाता है ताकि सिर पीछे की ओर न जाए। अगर इसको सही तरीके से किया जाए तो इसके बहुत सारे स्वस्थ लाभ है।
शारीरिक स्थिति: दंडासन

उत्तानमंडूकासन योग विधि:

  • सबसे पहले आप वज्रासन में बैठ जाएं।
  • अंगूठों को सटाते हुए दोनों घुटनों को जितना अधिक हो सकें फैलाएं।
  • अपने दाएं हाथ को उठाएं, उसे कोहनी से मोड़ते हुए पीछे ले जाकर बाएं कंधे से नीचे की ओर रखें।
  • इसी प्रकार बाएं हाथ का उपयोग करते हुए करें और अपनी हथेली को ऊपर ले जाकर दाएं कंधे के नीचे की ओर रखें।
  • कुछ देर तक इसी स्थिति में रुकें। उसके बाद विपरीत क्रम में वापस आएं।
  • इस तरह से आप 3 से 5 चक्र करें।
  • विश्रामासन में विश्राम करें।

    • उत्तानमंडूकासन से सावधानी:

  • घुटनों व जोड़ों के दर्द से पीड़ित व्यक्तियों को इस आसन से परहेज करना चाहिए।
  • कमर में अत्यधिक दर्द होने पर उत्तानमंडूकासन का अभ्यास ना करें।
  • कंधे में बहुत दर्द य़ा कोहनी में दर्द होने पर भी इस आसन का अभ्यास नहीं करनी चाहिए।

    • उत्तानमंडूकासन से लाभ:

  • यह आसन पीठ दर्द ग्रीवा की तकलीफ से छुटकारा दिलाता है।
  • यह आसन शरीर की उदरीय हेतु लाभदायक है।
  • यह फेफड़े की कार्यक्षमता में वृद्धि करता है।
  • इस आसन के लगातार अभ्यास से आप कंधे के दर्द को रोक सकते हैं।
  • उत्तानमंडूकासन आसन आपके कोहनी को भी सबल बनाता है।
  • इसके अभ्यास से धीरे धीरे आपके घुटने मजबूत होने लगता है।
  • उत्तानमंडूकासन को अगर बहुत देर तक मेन्टेन किया जाए तो इससे पेट के बगल के चर्बी को कम किया जा सकता है।
  • यह योगाभ्यास गले के दर्द में लाभकारी है।
  • इसके नित्य अभ्यास से आप अपने श्वसन सम्बन्धी परेशानियों को भी सुधार सकते हैं।
    • Related Pages:
    1. शुरुआती लोगों के लिए 5 योगासन
    2. शीर्षासन करने से लाभ
    3. 5 yogasan name with information
    4. Balasana (Child’s Pose) Steps & Benefits
    5. What is Tratak Meditation?
    6. What are the benefits of outdoor training compared to gym workout?
    7. How Yoga is beneficial in your life in modern life?
    8. Walking is a good exercise for health
    9. Can 75 plus age people do pranayama?
    10. How to increase height after 18 years age by yoga naturally?
    11. Best yoga mat thickness and height?
    Labels:

    Comments

    Post a Comment

    Read other -

    ODI Cricket/Most ODI Hat tricks/Cricket/Records

    Hat Tricks in ODI History (max-width- 640px)"> Hat Tricks in ODI... Jalal-ud-Din took the first hat-trick in ODIs against Australia, becoming the first bowler to achieve this feat in the tournament. Sri Lanka's Lasith Malinga is the only bowler to have taken three hat-tricks in ODIs. Wasim Akram and Saqlain Mushtaq (Pakistan), Chaminda Vaas (Sri Lanka), Trent Boult (New Zealand), and Kuldeep Yadav (India) have taken two hat-tricks in ODIs. Here is the list of all Hat Tricks in ODI history. Check out the list of Hat Tricks in ODI History here. Hat Tricks in ODI History: Pos Player Team Batsmen Dismissed Opposition 1 Jalal-ud-Din Pakistan RW Marsh, B Yardley, GF Lawson Australia 2 Bruce Reid Australia BR Blair, EB McSweeney, SR Gillespie New Zealand 3 Chetan Sharma India KR Rutherford, IDS Smith, EJ C...
    Post a Comment
    Read more

    ICC Women’s T20 WCW List - ICC Women's T20 World Cup

    ICC Women’s T20 WCW List ICC Women's T20 World Cup Winners... T20 cricket has gained a lot of popularity. The 2007 T20 World Cup played a major role in pushing the development of the shortest format. In women's cricket too, the ICC introduced the T20 World Cup in 2009. The T20 World Cup is held roughly every two years, although the next one will be held in 2025. Eight tournaments have been played since 2009. Current title holders New Zealand and Australia have performed extremely well in this tournament, winning the title a total of six times. Check the list of ICC Women's T20 World Cup winners here below. Women’s T20 World Cup Winners List Year Host Winner Result Runner-up 2024 United Arab Emirates New Zealand Won by 32 runs South Africa 2023 South Africa Australia Won by 19 runs South Africa 2020 Australia Australia Won by 85 runs India 2018 West Indies Australia Won by 8 wickets England 201...
    1 comment
    Read more

    WBBL/Women's Big Bash League Winners List All Seasons

    Women's Big Bash League (WBBL) Winners List & Runner-Up List | India-sportmart WBBL Winner & Runner-up List... Women's Big Bash League (WBBL) is currently one of the highest rated T20 leagues. Before the start of this league, there was the Australian Women's Twenty20 Cup. It was replaced by tournament. The names of the teams are similar to the names of the men's Big Bash League tournament. They are – Adelaide Strikers, Brisbane Heat, Hobart Hurricanes, Melbourne Renegades, Melbourne Stars, Perth Scorchers, Sydney Sixers and Sydney Thunder. Eight teams have participated in the competition since the inaugural edition held in 2015. Let's take a look at the winners of all the seasons of the Women's Big Bash League. WBBL Winner & Runner-up Season Winner Won By Runners-Up Host 2024–25 Melbourne Renegades 7 runs Brisbane Heat Melbourne 2023–24 Adelaide Strikers 3 runs Brisbane Heat Adelaide ...
    Post a Comment
    Read more

    In Cricket, Common methods of dismissal

    In cricket, common methods of dismissal are: In cricket, common methods of dismissal are... In cricket, a dismissal occurs when a batsman's innings is terminated by the opposing team. Cricket players bat in pairs. If 10 out of 11 members of a team are dismissed in a cricket match, the team's innings ends. A player is out when a batsman's batting period is terminated by the opposing team, which means the batting side loses a wicket and the fielding side gains a wicket. If 10 players of a team get out before the stipulated overs then it is considered all out. Then the batting team has to go for bowling or fielding. For what reasons is a batsman considered out in cricket? A batsman can be given out in cricket for the following reasons: 1. Bowled — The ball, delivered by the bowler, hits the stumps and dislodges the bails. 2. Caught —The batsman hits the ball with the bat (or glove) and a fielder, wicketkeeper, or bowler catches it before ...
    Post a Comment
    Read more

    IPL Records/bowling-list-five-Wkts-in-Indian Premier League

    List of five-wickets-in-an-innings For IPL history (max-width- 640px)"> List of five-wickets-in-an-innings For IPL... IPL is famous for explosive batting, aggressive bowling and high run scores. Sohail Tanvir was the first bowler to take five wickets for Rajasthan Royals against Chennai Super Kings on 4 May 2008. James Faulkner, Jaydev Unadkat, Bhuvneshwar Kumar, and Jasprit Bumrah are the only bowlers to take multiple five-wicket hauls in the IPL history. Check out the list of bowlers with most five-wicket hauls in Indian Premier League history here. List of five-wickets-in-an-innings For IPL history: Player Overs Mdns Runs Conceded Wkts Taken Econ Team Opposition Ground Match Date Sohail Tanvir 4.0 - 14 6 3.50 RR v CSK Jaipur 04 May 2008 L Balaji 4.0 - 24 5 6.00 CSK v Kings XI Chennai 10 May 2008 A Mishra 4.0 - 17 5 4.25 Dare...
    Post a Comment
    Read more

    Who are the manufacturers of cricket bats in Jalandhar?

    10 Cricket Bat manufacturing factories in jalandhar (max-width- 640px)"> 10 Cricket Bat manufacturing factories in jalandhar... Cricket is the most watched and played sport in the world. The number of viewers is increasing day by day and right now the IPL season is also going on. In the game of cricket it is customary to make a batsman conform to a cricket bat which includes size, thickness, weight, handle and grip. Cricket bat has got the cricketers contracted with the manufacturers. Cricket has been made a game dominated by batsmen. With the increasing demand for cricket bats, only two cities in India have emerged as a large number of cricket bat manufacturers on the global stage. Meerut is on the first place and Jalandhar is on the second. Jalandhar is one of the sports goods manufacturing hub of India. It is famous for exporting sporting goods within and outside India. I will know about some of those companies which make bats not only for Indi...
    Post a Comment
    Read more

    Cricket/Record/List of Cricket Records

    List of Cricket Records | India-sportmart Cricket Records List... Records have always attracted people. Setting a record in any field, especially in cricket or other sports, requires time, patience and good performance. Here is the list of all the records achieved by cricket players from golden ducks to most centuries. List of Cricket Records: ◾ Highest Strike Rate In ODI ◾ Most Runs as Captain In ODI ◾ Highest Batting Average In ODI ◾ Consecutive Centuries In ODI ◾ Fastest century in ODI ◾ Most Fifties In ODI ◾ Most Sixes In ODI ◾ Most Fours in ODI ◾ Lowest Score In ODI ◾ Fastest 1000 Runs In ODI ◾ Fastest 2000 Runs In ODI ◾ Fastest 3000 Runs In ODI ◾ Fastest 4000 Runs In ODI ◾ Fastest 5000 Runs In ODI ◾ Fastest 6000 Runs In ODI ◾ Fastest 7000 runs In ODI ◾ Fastest 8000 Runs In...
    Post a Comment
    Read more

    Five Wkts Haul's/ODI/Most five-wicket hauls in ODI cricket

    List of top 20 bowlers with most five wickets in ODI cricket | India-sportmart List of top 20 bowlers with most five wickets in ODI cricket... Former Pakistan fast bowler Waqar Younis leads the list of players with most 5 wickets in ODIs. Since making his ODI debut against the West Indies in 1989, Waqar Younis has taken five wickets on 13 occasions. He is followed by Sri Lanka's Muttiah Muralitharan and Australia's Brett Lee. Most five-wicket hauls in ODI cricket: Pakistan bowler Waqar Younis holds the record for taking most five wickets in ODI cricket. He ended his illustrious career with 416 ODI wickets in 262 matches at an average of 23.84 and an economy of 4.68. The second cricketer is Sri Lanka's legendary bowler Muttiah Muralitharan, who is second in the list of most five-wicket hauls in ODI cricket. He took 10 five-wicket hauls in his impressive ODI career. Between 1993 and 2011, Muralitharan took 534 ODI wickets in 350 matches at a...
    Post a Comment
    Read more

    ODI Cricket/Fastest 4000 Runs in ODI/Cricket/Records

    Fastest 4000 Runs in ODI Cricket | India-sportmart Fastest 4000 Runs in ODI Cricket... Former South African captain "Hashim Amla" is the fastest player to score 4,000 ODI runs. Hashim played his first ODI in March 2008 against Bangladesh. He took 84 matches, 81 innings to score the fastest 4000 ODI runs. Hashim Amla played 181 matches and scored 8113 runs at an average of 49.46. Hashim also scored 27 centuries and 39 half-centuries. Indian cricketer Virat Kohli is at the fourth place after Joe Root. Another South African Quinton de Kock is also included in this list. Check out the list of the fastest players to score 3000 runs in ODI's cricket . Some of the batting records that we will analyze are quite unbelievable, so let's list the fastest batsmen to score 4000 runs in ODI. List of fastest 4000 ODI runs scorer. So let's look at the list of batsmen who scored the fastest 4000 runs in ODIs Fastest 4000 Runs in ODI ...
    Post a Comment
    Read more