Mandukasana

Mandukasana Definition

Mandukasana is roughly translated in English as Frog Pose.

It’s meaning in Sanskrit, “Manduka” means frog and “asana” means pose or posture.

Practioner Level

This is a basic level yogasana which can be performed by anyone who has been just started off with yoga asana practices.

Mandukasana Effects

It gives a soothing massage to the abdominal muscles.

14 Amazing Benefits of Mandukasana

Below are the scientific benefits of uttanasa.

  • It helps in the smooth functioning of the abdominal muscles.
  • Weight can be controlled with this Mandukasana.
  • It helps in stimulating the pancreas.
  • The dislocated navel can be corrected.
  • A very good exercise for the heart.
  • It helps control diabetes.
  • Mandukasana enhances kidney and liver functioning.
  • It burns the fat from the belly. hips, and abdomen.
  • It will strengthen back, hips, ankles, and knees.
  • Digestion power will be drastically improved with Mandukasana.
  • It helps overcome stress and anxiety.
  • Regular practice of Mandukasana helps in the impact of menstrual cramps.
  • Helps release the unwanted gases from the stomach.
  • It soothes the abdominal muscle which helps you keep your mind calm and relaxed.

Preliminary Asanas

You can do Vajrasana before doing this asana.

Check out the details on how to do all the yogasanas.

How to do Mandukasana?

Here is a step by step procedure on how to do Mandukasana.

  • Sit on a yoga mat comfortably.
  • Take a few deep and slow breaths to relax your body.
  • Sit in Vajrasana posture.
  • Make a fist where thumbs should be locked inside the fist.
  • Place your fist on the navel center.
  • Inhale deeply.
  • While exhaling bend forward slowly and put maximum pressure on the navel area.
  • Ensure your chest should touch your thighs.
  • Your eyes should be focused on the front.
  • Maintain the pose for about 2-3 minutes.
  • Slowly and deeply breathe while maintaining the posture.
  • While releasing the pose, you exhale deeply.
  • Deeply inhale and come back to Vajrasana.
  • Repeat the process for 3-5 times.

Mandukasana Video

Please do watch the below video for better clarity on the asana on how to perform it.

Follow-up Asanas for Mandukasana

You can do Adho Mukha Svanasana, Baddha Konasana, Halasana, Salamba Sirsasana, Bakasana, Paschimottanasana, or Utkatasana.

Check out the details on how to do all the yoga asanas.

Note of Caution

Please check the note of caution section before you begin your spiritual practices.

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