Mandukasana (Frog Pose)

Sit in Vajrasana.

Make fists wherein the thumbs should be inside.

Place your fists at the naval region.

Inhale slowly and deeply.

Exhale, bend forward and put maximum pressure on the naval area through your fists.

While bending forward, chest should touch your thighs.

Look ahead with open eyes like a frog.

Maintain the pose as long as you can.

Inhale slowly while maintaining the pose.

Come to Vajrasana with a deep inhale.

Perform it 3 to 5 times.

Holding your breath.

Forcing yourself into the pose.

Not engaging your core and keeping the spine elongated.

Rounding your back.

Stretches the groins, inner thighs, and hips.

Opens the chest and shoulders.

Strengthens the back muscles.

Reduces fat from thighs, belly and hips.

Reduces back & sciatica pain.

Stimulates the pancreas, digestive organs and abdominal organs.

Alleviates diabetes.

Boost blood circulation and help manage blood pressure.

Relieves from depression, anxiety and stress.

Cures insomnia.

Avoid in case of any injuries or surgeries of the neck, knees, hips, groin, ribcage, shoulders, ankles, lower back or abdomen.

Avoid during pregnancy and Menstruation.

Avoid if suffering from peptic ulcer or hernia.

Avoid in case of insomnia, migraine & high blood pressure.