In Sanskrit the word “Manduk” means frog. In this pose, your body posture resembles a frog, so that’s why this Asana is called Mandukasana. It is the simple Asana which can be done by anybody in all age groups.
In Yoga, there are so many variations in Mandukasana, but in this, we described the two easiest methods to do Mandukasana.
Sanskrit Name: – Mandukasana.
Meaning: – Frog.
Position: – Sitting.
Steps of Mandukasana (Frog Pose)
- Comfortably sit in Vajrasana (thunderbolt pose)
- Close the fists of both hands.
- While clenching the fists press your thumb inside with the fingers.
- While pressing the navel with your both fists exhale and bend forward.
- Hold the breath when you are in the position of bend forward and keep looking straight.
- Stay in this position for some time (hold the position as much as you can), inhale, and come back to the starting position (Vajrasana).
- Repeat this three to four times.
Here is a second way or method to perform Mandukasana in the simplest way, here the steps are the following:
Steps of Mandukasana (Method -2)
- Sit in Vajrasana pose.
- Place your right palm on your left palm; keep them on the navel.
- Now press your stomach inwards.
- Exhale and bend forward (same as method 1), and keep looking straight.
- Hold your breath and position for some time.
- Slowly inhale and come back to Starting Position.
- Repeat this 3 to 4 times.
Benefits Of Frog Pose
- Frog pose Increases the quantity of insulin so it is beneficial for curing diabetes.
- Cure the problems related to the stomach.
- It is beneficial in cardiovascular diseases.
- Useful for flexibility of thighs and legs.
- Reduces extra fat from thighs and hips.
- Frog Pose improves the functioning of the digestive system and excretory system.
- Mandukasana cures the pain of ankles, knees and back.
Those People who are suffering from abdominal injuries and any kind of back pain do not perform the Marduk asana. In case of knee injury avoid this. Ask a yoga expert before performing any kind of Asanas and Pranayama.