Mandukasana

Mandukasana (man-doo-KAHS-ah-nah) is a simple yet intense pose that brings length to the spine and deep stretches to the inner thighs and groins. This pose is best for warmed-up hips, and healthy knees and low backs. SANSKRIT: • Mandu = frog • Asana = pose PHYSICAL BENEFITS: • Stretches the inner hips and groins. • Encourages length in the spine. • Strengthens the back muscles. PREPARATORY POSES: • • • SEQUENTIAL POSES: • • Bound garland | Baddha malasana • Crow pose | Bakasana COUNTER POSES: • Cow face pose | Gomukhasana • ADJUSTMENTS/MODIFICATIONS: • Use a pillow or folded blanket under your knees. • Place a bolster under your torso for additional support. STEP-BY-STEP: • Begin in a table top shape facing the long edge of your mat. • Walk your knees out wider than your hips. Flex your feet so your toes face outward and your heels are directly behind your knees. • Option to place additional padding (e.g. blanket) under your knees or walk your knees closer together. • Walk your hands forward a little or a lot. If you have room, place your forearms on a block or on the ground. • Reach the crown of your head forward and your tailbone back. Keep your hips in the same plane as your knees (if you saw yourself from the side, knees would look like they’re under your hips). • Lift your belly away from the ground. • Hold for up to two minutes, then gently release to child’s pose. ### Legal Disclaimer Before participating in any exercise program or using any fitness products or serv...

Image credits: Shutterstock Bhekasana or frog posture is an intermediate yoga pose that might be tough for beginners. However, work with a yoga instructor and practice. This is one of the best asanas for strengthening the stomach muscles and organs. It increases blood flow and can rejuvenate the knee joints. Exploring Frog Posture Bhekasana or Mandukasana is derived from Sanskrit भेकासन. The root words are Bheka (frog) and Asana which means (posture). Because the body takes the shape of a frog in this asana, it’s considered an intermediate pose. This reclining posture takes a frog shape where you’re lying down on the floor on your belly. Spreading your legs at your side is sometimes difficult to achieve as you have to gradually work on this to achieve a greater range of motion. Hence, your back is bent and you are flexing the middle of your back. With your knees bent, hands near your hips and feet pushed down, while challenging, this pose can strengthen the ankles and knees. Frog posture benefits several muscle groups. These include the quadriceps, knees, abs, feet, ankles, biceps, lower back and triceps. Commonly used in yoga sequences, frog posture might be included in core yoga and Iyengar yoga. Frog Posture Benefits Frog posture provides several benefits. It can help improve the adrenal glands because the deep stretch affects the stomach and kidney area. When the adrenal glands are activated, you can receive a sudden release of energy. Stretching with this asana can al...

How to do Mandukasana (The Frog Pose)? • Sit in • Make a fist with both hands with the thumb tucked inside the four fingers. • Place the two fists on the abdomen on both sides of the navel. • Exhale and pull the abdomen slightly inside. Slowly bend forward and press the navel with both the fists. • Keep the back as straight as possible and look forward in the bend position. • Keep the breath outside in this position and maintain it for as long as you are comfortable. • To release the pose, inhale and slowly raise the trunk up to kneeling position, bring the hands back to the sides and relax. • Repeat this for about 3 – 5 times. Now let us talk of the benefits of this asana. Benefits of Mandukasana (The Frog Pose) • Mandukasana tones all organs in the abdomen including the stomach. • It is good for the pancreas and has beneficial for diabetes. • It can relieve constipation. • It can reduce extra fat in the belly, waist and thighs and helps in weight reduction. • Mandukasana improves digestive and excretory functions. • It gives a good stretch to the back muscles. • It can relive pain in the knees, legs and ankles. Contraindications for Mandukasana (The Frog Pose) • Those who have back pain should avoid forward bending asanas in general. • Those who have any injury of the knees or hips should avoid doing Mandukasana. • Mandukasana should not be done by pregnant women. • If you had any recent surgery of the abdomen, chest, knees or legs, then avoid doing this pose Post naviga...

Frog Pose, called Mandukasana in Sanskrit, is a yoga pose that targets your core, hips, and inner thighs. It’s sometimes referred to as downward-facing frog, or Adho Mukha Mandukasana. Frog Pose often incorporates breathing and mindfulness practices. It offers many benefits, promoting relaxation and helping release mental and physical tension. The hip-opening posture suits a variety of levels and works wells as part of a Yin, Hatha, or Vinyasa sequence. Read on to learn more about Frog Pose, including how to add it to your routine, its benefits, and modifications. To do Frog Pose: • Begin on all fours with your hands under your shoulders and your knees beneath your hips. • Yield your weight forward onto your hands. • Slowly, scoot your knees out to the sides, keeping them in line with your hips. • Keep your knees bent and your ankles behind you, in line with your knees. • Turn your toes out to the sides. • Rest on your forearms with your elbows beneath your shoulders, placing your palms together or on the floor. You can also extend your hands forward, resting your chin or forehead on the floor. • Sit back into your hips to deepen the pose. • Breathe deeply, focusing on relaxing and releasing tension. Hold this pose for up to 1 minute. With practice, you can hold it for 3–5 minutes. To release the pose, place your hands under your shoulders and gently bring your knees toward the center. Relax onto your belly or move into Child’s Pose or Downward-Facing Dog. Tips for practic...

It is a simple yet effective pose and can be easily practiced by beginner practitioners. Bow down in this asana relaxes the mind and body that energize the body’s aura. Meaning Mandukasana is a Sanskrit word which can be comprehended as ‘ manduka‘ means ‘frog’ and ‘ asana‘ means ‘pose’. The position of legs in this asana makes it similar to the frog; Hence, the name itself. Another frog like asana in yoga is Getting into this asana gathers energy inwards. It allows the practitioner to turn dissipation of energy into transferring it from the outer world to within; for sustaining in an intense self-state. The complete description of Mandukasana was given by Vishnudevananda Saraswati in his book “The Complete Illustrated Book of Yoga”. Precautions & Contraindications • Practitioners with the conditions of peptic, duodenal ulcers, or abdominal surgery in the recent past should avoid practice this asana. • In, Lower back and spinal injury; one should refrain from doing this asana. • Pregnant women might consult with a qualified yoga teacher or doctor before pursuing the practice. • Stomach ache, diarrhea, knee, and ankle related condition should wait till recovery to do Mandukasana. Preparatory Pose • • • Mandukasana Steps(How to Do) Mandukasana in 4 easy steps. Image Source: Sheenam – • Come into • Now, bring your hand before the abdomen. Make • Inhale and fully exhale; while hands in Adi Mudra place on either side of your navel. From here, draw navel inside • Now, slowly bend...

Health Benefits of Mandukasana (Frog Pose) What is the Mandukasana also known as the Frog Pose? The Mandukasana is a form of the traditional Hatha yoga form that is practiced in a seated format. This yoga pose or asana is called the Frog Pose because when performed the individual looks like a Frog sitting up. This asana is usually performed along with a series of seated modern poses and mainly focused on the back area of the body. The Mandukasana has a tremendous amount of benefits that include various stretches that focus on the thigh, thorax, ankle, throat area, the inguinal region of the body, etc. The • The first step is to sit in the Vajrasana and make a fist with both hands and putting the thumb inside. • After this, you need to place your fists next to your belly button and on your belly. • The next step is to bend forward while looking forward. • After this breathe in and out while holding your breath. • Then repeat this pose for some time. Mandukasana or the Frog Pose – Health Benefits This article is focused on the various health usages and the benefits of the Mandukasana or the Frog Pose. The Mandukasana is an intermediary level yoga technique and has the following health benefits 1. Helps to improve the Digestive System of the Body: The digestive system of the body is related to the digestion of food into energy and waste material. If the digestive system is not working then the food will not be converted into glucose properly and the body and its organs will n...

In This Article • • • • • • • • • • • • Yoga is an ancient practice that has been around for thousands of years, and it offers many physical and mental benefits. One of the yoga asanas that can provide multiple benefits is Mandukasana, also known as the Frog pose. This asana is a seated posture that involves stretching the thighs, groin, and hips while also calming the mind and reducing stress. In this post, we’ll explore the benefits of Mandukasana and how to practice it correctly, so you can experience the benefits of this powerful asana. Information Known as: Frog pose, Mandukasana, Bhekasana, Menthiasana Sanskrit name: मंडुकासन IAST: Mandukāsana Pronunciation: mun-doo-kah-suh-nuh Level: Intermediate Type: Seated, hip-opening pose Focus: Thighs, groin, and hips Total time: 30 – 60 seconds Drishti: The third eye or the space between the eyebrows Chakra: Muladhara Chakra, Swadhisthana Chakra Indications: Hips and groin muscles, digestive system, menstrual discomfort, menstrual cycles, spinal alignment, Counterposes: Preparatory poses: Follow-up poses: Contraindications: Meaning The word ‘Mandukasana’ is derived from two Sanskrit words — Manduka + Asana: • “ Manduka” = “frog” • “ Asana” = “pose or posture” In this pose, the body is positioned in a way that resembles a frog, with the knees and hips flexed and the hands resting on the ground in front of the body. The pose is said to be named after the frog because of the way that frogs sit with their legs folded underneath t...