Mandukasana {Frog Pose}-Steps And Benefits

Mandukasana Frog PoseIn 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.

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Steps of Mandukasana (Frog Pose)

  • Comfortably sit in Vajrasana (thunderbolt pose)Mandukasana Frog Pose steps
  • 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.

Preparatory Pose

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.

14 thoughts on “Mandukasana {Frog Pose}-Steps And Benefits”

  1. Banasree sengupta

    I have knee pain so can not sit in bajrason position, please let me know other way to do mundukason by avoiding bajrason.

    1. Tadasana (mountain Pose), Trikonasana (triangle Pose) , Ustrasana (Camel Pose) these are beneficial Asana for knee pain. so you can Try these Asana regularly. when you are comfortable perform mandukasana.

    1. Om! @Vikas, First place your feet in the v shape, as shown in the above video, for the first time its ok. If you feel some discomfort during this then there is no need to fix it. Do all the Yogic activities under the supervision of an expert person.

      Please follow the instruction carefully, while you’re performing Any Pose. Keep concentrate on breathing.

      Thanks for your precious comment.
      Keep connected with us.

      May God Bless You.

    1. First, of all thanks for your words. There is no proof that, this asana leads to diarrhoea. Without any doubt you can perform this asana.But if you are suffering from diarrhoea then avoid this. And in case of kidney stone also avoid this asana.
      May God bless you.
      Keep connected with us.

  2. @MAYURI,
    Thanks for your precious comment. As in this you have to lean forward this movement targets the back by which it may cures back pain. Remember one thing in severe back pain avoid forward bending intense Asana but you can practice this Asana due to it’s simplicity.
    Thanks! and if you have any doubts then without any hesitation ask us.
    Keep visiting our Website.
    May God Bless You.

  3. We are doing Mandukasan since one year . I noticed my upper part of stomach bulging out
    Do you think I am doing not right way the asan

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