Frog pose yoga - Mandukasana

Frog Pose Yoga (Mandukasana)

How to do Frog Pose Yoga or Mandukasana:

Yoga is among the best ways of working in strength and flexibility. It is not only done by people who wish to touch on their toes for praying purposes. Many yoga practices involve relaxation. Besides, other yoga will include a lot of movement. Most yoga’s are focusing on learning and are referred to as asana. In most cases, they include breathing and attention.

Frog pose yoga - Mandukasana

Manduk is another term that refers to the frog. Frog pose yoga is a form of simple asana that may be performed by any person in the different age groups. In yoga, there are a variety of variations in the performance of Mandukasana.

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Step 1:

Frog pose yoga - Mandukasana

Comfortably sitting in a thunderbolt or Vajrasana pose.

Step 2:

Frog pose yoga - Mandukasana

Closing the fists using both hands. Clenching fists by pressing the thumb by the use of fingers.

Step 3:

Frog pose yoga - Mandukasana

Pressing your navel using the fists, exhaling, and bending forward.

Step 4:

Frog pose yoga - Mandukasana

Holding breath while lying in a position of leaning forward and keeping it straight.

Step 5:

Frog pose yoga - Mandukasana

Remain in this position for a while holding the position as much as possible, inhaling and returning to your starting position. Repeating the procedure for a period of three to four times.

Benefits of Frog Pose Yoga (Mandukasana)

  • Frog pose in increasing insulin quantity to its usefulness in cure of diabetes
  • Curing of problems which are related to your stomach
  • Useful for cardiovascular diseases
  • Great for flexibility of legs and thighs
  • Reducing fat from hips and thighs
  • The frog pose is improving the functioning of the excretory system and digestive system
  • Mandukasana cures the pain in the back, knees, and ankles.

Safety and Precautions for Frog Pose Yoga (Mandukasana)

  • Should not be done by people suffering from backache.
  • People suffering from ulcers should not practice it.
  • Patients with knee pain should avoid it.
  • You should not put maximum stretch in the stomach. There is a need for maintaining the pose for long periods.
  • Avoid it while having ankle injuries.
  • Migraine
  • Insomnia
  • High blood pressure.

Modifications and variation for Frog Pose Yoga (Mandukasana)

  1. If you have sensitive knees, there is a need to place additional blankets under your arm. You will fold the yoga mat ends for extra cushioning. 
  2. If the frog pose is uncomfortable on the groin and hip muscles, you will strain. There is a need to decrease the knee’s distance and the torso lower part while the hips are closer to the ground. 
  3. You may as well bring the feet together to help in decreasing the stretch intensity. The other varying option is involving placement of rolled bolster or blanket in the hips. It will help in supporting the body and will be working to help in increasing flexibility in one’s thighs.
  4. If all the modifications are not suitable for your body, you need to try on half a frog pose. In this case, one led will be in the frig pose while the other one will be extended at the straight back. You need to allow both the belly and torso to lay on the ground.

Source: Wikipedia

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