In Sanskrit literature, Manduka means frog. The Mandukasana is a sitting yoga posture beneficial for the hips, back, abdominal organs, and overall health. In the final position, where you assume the shape of a frog, the asana invites you to sit in tranquility and tap into your intuition.
How to Perform Mandukasana (Frog Pose):
1. Start on your fours and widen your knees as far as you can comfortably.
2. Bent your knees bent at the 90-degrees angle and bring the inner edges of the feet in contact with the ground.
3. Inhale, lengthen the spine by extending the crown of the head.
4. Exhale, engage your core, lower down to your forearms, and keep your elbows right below your shoulders.
5. Soften the chest and stomach and draw the hips down.
6. Hold the pose for 5 deep breaths.
Frog Posture Variations:
1. Wide-Legged Frog Pose: In the tabletop position, open your knees wide apart until you feel a gentle stretch. Open the feet and flex them outwards. With your elbows directly stacked below your shoulders, transfer weight throughout your forearms and hands. Spread the fingers on the ground in front of you and relax your hips. Elongate the spine by energetically pressing the head forward, shoulders back, and tailbone down towards the heels.
2. Frog Pose in Vajrasana: Start in the Vajrasana. Make fists with your hands and place it at your navel. As you breathe out, lean forward with your chest over the thighs and fists placing pressure on the navel region. Remain still in the pose for as long as you can with your eyes wide open as the frog.
Tips and Modifications:
● In the original Mandukasana, if separating the knees is a challenge, bring the feet together with tops of the feet facing down.
● In the wide-legged variation, place a folded blanket under the knees and blocks beneath the forearms to alleviate the pain.
Precautions and Cautions of the Pose:
● If you have severe back pain, ankle or knee injury, cardiac problems, it is best to avoid the practice of the pose till the problem persists.
The Health Benefits of Mandukasana:
1. Intense Hip Opener: Are you ready for a deep hip opening? If yes, practice the Frog Pose following the instructions that stretches the inner groins, thighs, and hips as well as lead to external rotation of the hips allowing your posterior and body to naturally open. The opening of the pose assists in releasing of stiffness and emotions from the hips making it more mobile.
2. Invigorates Svadhisthana Chakra: Spiritually, the Mandukasana invigorates the Svadhisthana chakra. This chakra is closely associated with feelings of creativity, pleasure, and joy. With the balanced Svadhisthana chakra, you can experience heightened creativity and wellness, which are also the benefits of frog pose. So, in the Mandukasana, bring your Svadhisthana chakra in balance that leads to an evolution of pure consciousness.
3. Increased Lung Capacity: The increased lung power health benefits of Mandukasana comes from deep and purposeful breathing that also helps relieve symptoms of mental health problems like mild depression, anxiety, and a headache. The exhaling helps remove toxins from the lungs and result in increased oxygen supply improving the lungs functioning.
4. Manifest Slim Body: Getting a toned body doesn’t necessarily have to involve rigorous workouts and diet plans. With the frog pose and its variations, one can easily burn stubborn fat naturally. The position of the pose fires up the core, which reduces stomach fat. Also, the increased air circulation throughout the abdomen provides functional blood supply to the organs improving their functionality and toning the abdomen. Savor the natural weight loss benefits of frog pose with its regular practice.
5. Overall Good Health: In the Vajrasana variation of frog pose, the pressure is applied on the navel region that helps heal the problems of constipation and digestive issues because the nutrients, blood, and lymph in the abdomen are pumped causing it to pass more easily keeping the system clear and healthy. The pose also activates the organ of pancreas enhancing the secretion of insulin.
In the Mandukasana, fuel your health, stillness, and creativity to the maximum.