Mandukasana or Frog Pose

As we told you about many poses in all our blogs, which will help you to know Yogasana and do it properly we hope that you are liking our blogs very much and it will also be helpful for you.

Come, today we will learn about Mandukasana, what it is and why it is done and what are the benefits of doing it.

Mandukasana Content-:

Mandukasana is a Sanskrit word in which “Manduka means frog” and “Asana means posture”. There is another name for this asana which is called Bheka, in this too “Bheka means frog”. When you do the last step of this asana, then your body appears in the shape of a frog pose.

Mandukasana is done so that your muscles are open and flexibility remains in your body. This asana helps to concentrate the intensity in stretching and stretching the hips, hence this asana is known as a Frog asana hip opener.

Performing this mudra gives relief from pain in the knee joints due to arthritis and gout. If any joint of our body has been injured in the past, then this asana helps in healing that injury, and at the same time, it also helps in sprained ankles and also makes them strong. Exercise benefits the abdominal organs as they are pressed against the floor. By practicing this mudra daily, the heels become soft. By doing this asana, the knees become stronger.

Mandukasana activates the solar plexus which is located in the navel region and also activates the root chakra which is present at the base of the spine. This asana should be performed 5 to 6 times, but at the same time, while holding this position, you should take your breath 5 to 10 times.

Let’s learn how to do Mandukasana-:

1. First of all, lie down on the ground with full length on the stomach and face down, then stretch your arms backward, so that your muscles open.
2. Now slowly exhale and bend your knees and bring your ankles to your hips. Now hold the soles of both your feet with both your hands and breathe 2-3 times. Now while exhaling, raise your head above the floor and look up.
3. Now fold your hands so that your palms touch the upper part of your feet and your toes point towards your head.
4. Now, while pushing both your hands, lower your hands further, so that both your toes and heels come closer to the ground. Now keep your arms straight from wrists to elbows.
5. Now you have to stay in this posture for 15-30 seconds, but you should not hold your breath, because it may cause problems for you.
6. Now while exhaling slowly, free your hands from the feet and come out of this posture and come to rest and relax.

• Yoga Tips for Beginners-:

Maintaining the frog pose is difficult for beginners because it bends and stretches our body parts, which can be difficult for beginners. That’s why beginners should put some support thing for their knees like using blankets or cushions or yoga mats. But you should keep in mind while practicing this asana that you may need to hold your breath in this. This asana helps to reduce tension between the thighs during stretching.

• Benefits of Mandukasana-:

The frog pose is an advanced yoga pose that is focused on benefiting the core, hips, thigh, and inner area.

1. If you are not able to concentrate on your work, then you should sit in the position of Frog pose i.e., Mandukasana, and Focus your attention on adjustments by which your muscles make you consciously aware of your actions through bodily movements.
2. If you have a diabetes issue then you should do Mandukasana yoga because it helps to balance insulin levels.
3. Mandukasana helps to relieve stomach issues like constipation and it tones your body.
4. This yoga asana helps to reduce excess belly fat and removes fat from the waist and thighs.
5. Whenever you practice this yoga, you stretch the muscles in your back.
6. If we ever have depression or anxiety then we get some relaxation by doing this asana.

• Precautions to take before performing Mandukasana-:

1. If you have back pain then you should not do this asana.
2. If a pregnant woman wants to do this asana, then she should do this asana only after asking her doctor or yoga instructor.
3. Food should be taken 4 hours before doing this asana because this asana should not be done on an empty stomach.
4. Beginners should not strain their abdominal region much and you should hold this pose as long as your body is capable.
5. If you have injured your ankle, have high blood pressure, or suffer from insomnia you should not practice this asana.

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