Mandukasana (Frog Pose Yoga): Steps, benefits, and precautions

Mandukasana (Frog Pose Yoga) – The word “Manduk” in Sanskrit means frog. In this pose, your body looks like a posture frog, hence this posture is called Mandukasana. It is an advanced level yoga pose that can open your hips and waist muscles, increase circulation, and improve your posture.

Because it is an asana that takes some time to relax, it is especially helpful if you are looking for hip-opening benefits when you have the opportunity to practice deep, slow, deep breathing.

If you also want to complete this asana, read on to know a step by step guide to do. This article gives you the right way of Mandukasana, the health benefits of Mandukasana and the precautions to be taken while practicing it.

A Girl doing a mandukasana. It is also called the frog pose yoga.

Mandukasana (Frog Pose yoga) steps: The right way to do  Frog Pose

To practice Frog Pose in the right way, follow the steps given below:

1)- Firstly, Start in a tabletop position on your hands and knees. Make sure your hands are below your shoulders and knees are below the hips. Stay here and take three to five breaths.
2)- Inhale and slowly move your right and left knee outward as you exhale, breathing in and continuing until you feel a stretch. Depending on your flexibility, this step can bring a powerful stretch sensation to your inner thighs and groin area. Avoid pain and do not force your body into a deeper stretch than you are prepared for.
3)- Continue to open your hips as you bend your legs towards the armpits and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.
4)- Now you slowly lower your forearms with the palms either flat on the floor or press together.
5)- Now stay your position here and take a deep breath for a count of five to 10 breaths or 30 to 60 seconds. Your breath, as all yoga has become, is an excellent guide. If you are pushing yourself too far in the stretch, your breathing will become shorter and more forced. If you can take long, slow, deep breaths, then this is a sign that the stretch is suitable for your body.
6)- To release the frog posture, slowly slide your knees together and return to the tabletop position. Alternatively, some people prefer to get out of the posture by slipping their feet together on the mat and pressing their hips into a widely different form of the baby posture.

Benefits of Mandukasana (Frog Pose Yoga)

Mandukasana can make some astonish medical advantages, for example:

  • Opens hips, inner thighs, and groin.
  • Aids digestion
  • Therapeutic for constipation
  • Opens chest and shoulders.
  • Helps relieve anxiety, stress and mild depression.
  • Improves focus and productivity.
  • Reduce Fat from Belly, Hips, and Abdomen.
  • To Gives comfort in this area it is especially important if you deal with any back pain or feel tightness in your lower back and hip area after sitting for extended periods.

Precautions to take in Mandukasana (Frog Pose Yoga)

Here are some precautions you should follow:

  • If you are a beginner then don’t try this posture immediately, at that point don’t attempt this posture quickly, at first start with basics, when you are ace in that at that point go for advance Asana.
  • People who are suffering from Back, hips, or knee injury are not allowed to practice this asana.
  • Recent surgery of the abdomen, chest, knees, or legs is not allowed to practice this asana.
  • Pregnant women are not allowed to practice this asana.
  • This is an advanced posture, so do this asana under the supervision of a yoga teacher.

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