Yoga : Mandukasana (Frog Pose)- How to do this excercise

 


Mandukasana, or Frog Pose, is a beneficial yoga asana that mimics a frog’s posture. Derived from Sanskrit (Manduka meaning "frog" and Asana meaning "pose"), it primarily targets the abdominal region, improving digestion, relieving stress, and enhancing flexibility. This asana is particularly useful for those looking to strengthen their core and alleviate digestive issues.

How to Perform Mandukasana

  1. Starting Position:

    • Sit in Vajrasana (kneeling position) with your back straight and hands resting on your thighs.

  2. Hand Placement:

    • Make a fist with both hands, keeping your thumbs inside.
    • Place your fists on your lower abdomen, near the navel.

  3. Bending Forward:

    • Inhale deeply.
    • As you exhale, bend forward, keeping your back straight.
    • Press your fists gently against your abdomen to create mild pressure.
    • Ensure your chest touches your thighs and your forehead moves toward the ground.

  4. Hold the Pose:

    • Maintain the position for 10-30 seconds, breathing normally.
    • Focus on deep breathing and relaxation.

  5. Returning to the Starting Position:

    • Inhale and slowly lift your upper body back to the kneeling position.
    • Release your hands and place them back on your thighs.

  6. Repeat:

    • Perform the pose 2-3 times for maximum benefits.

Benefits of Mandukasana

1. Improves Digestion and Reduces Bloating

  • The pressure created by the fists stimulates abdominal organs, enhancing digestion and preventing gas formation.

2. Helps in Diabetes Management

  • The asana improves pancreatic function, aiding in insulin regulation and helping manage blood sugar levels.

3. Strengthens Core Muscles

  • Engages the abdominal and lower back muscles, improving strength and stability.

4. Reduces Belly Fat

  • Continuous practice can tone the abdomen and help in weight management.

5. Enhances Blood Circulation

  • Promotes better blood flow to the digestive organs, reducing issues like constipation.

6. Relieves Stress and Anxiety

  • The deep breathing technique calms the mind and reduces stress.

7. Improves Hip and Knee Flexibility

  • Stretches the hip joints and improves knee mobility, making it beneficial for joint health.

Precautions & Contraindications

  • Avoid if you have knee injuries, back pain, or recent abdominal surgery.
  • Pregnant women should avoid this pose due to abdominal pressure.
  • Those with ulcers, hernias, or high blood pressure should consult a doctor before practicing.



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