Mandukasana : The Frog Pose

Mandukasana or the Frog pose is suitable for improving the flexibility of the legs especially the thigh muscles. This yoga posture gets its name from Sanskrit word Manduka means frog, The person performing it resembles Frog thus the name Mandukasana.

Mandukasana : Frog Pose - Detailed Description


Steps:
  1. Variation-1 :
    1. Sit in vajrasana. 
    2. Make fists of both your hands by placing the thumbs inside the fingers. 
    3. Place the fists on your navel together. 
    4. Press the fists against your abdomen and bend forward while exhaling. 
    5. Keep your eyes open and look in front of you. 
    6. Maintain this pose for 2-3 minutes and then come back to the vajrasana while inhaling.
    7.  Repeat four-five times.
  2. Variation-2 :
    1. Sit in vajrasana. 
    2. Place left palm on the navel and cover it with right palm. 
    3. Press your palms against abdomen and bend forward while exhaling. 
    4. Try to touch the ground with your forehead. 
    5. Maintain this pose for 2-3 minutes and then come back to the vajrasana while inhaling.
    6.  Repeat four-five times.
  3. Variation-3 :
    1. Sit in vajrasana. 
    2. Spread the knees as far as possible. 
    3. Keep your hands on the knees respectively. 
    4. Keep the body posture straight and focus on your breathing. 
    5. Maintain this position as long as you feel comfortable then come back to the vajrasana again by joining the knees. 
Benefits:
  • It activates the pancreas. As a result, there is in quantity of Insulin produced in the body. As such is beneficial in curing diabetes.
  • Abdominal organs are massaged in this yoga. It is beneficial in stomach problems,constipation & digestive disorders.
  • It is beneficial for the heart and pancreas.
  • Its controls your weight
  • It will cure the pain in knees, ankles and toes
  • Keep your blood pressure normal
  • Keep all your gastric problems at bay 
  • Good asana for women to help in their reproductive system.
  • Increase sexual ability, help to reduce fat.
Tips and Help :
  • Don’t do it if you are suffering from ulcer, back pain, or cardiac problems.
  • Patients with abdominal surgery should also avoid it.

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