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Mandukasana

मण्डुकासन / Frog Pose

September 26, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Manduka (मण्डुका) meaning frog and asana (आसन) meaning posture or seat.

Benefits
  • 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.
Steps to perform the Asana: Mandukasana
  • 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.
Common Misalignments / (Mistakes)
  • Holding your breath.
  • Forcing yourself into the pose.
  • Not engaging your core and keeping the spine elongated.
  • Rounding your back.
Contraindication / Cautions
  • 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.
Additional Details :
  • Another Name of AsanaBhekasana
Asana Video :
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