What is Mandukasana Yoga?
There are several different yoga poses that benefit your body in a number of ways. In this article, we will discuss one such pose, the Mandukasana yoga pose, and how it helps your body.
Mandukasana can be split into two words, i.e., “manduk” and “asana”. In Sanskrit, these words mean “frog” and “pose” respectively. This yoga pose is aptly named frog pose as your body resembles a frog when you practise it. This yoga pose is fairly straightforward and can be practised by almost all age groups.
Types of Mandukasana
Mandukasana can be performed with different variations. These variations have been discussed below.
Mandukasana With Open Palms
If you experience cramps while performing Mandukasana, you can keep your palms open, as opposed to keeping it rolled into fists, and place them on either side of your navel.
Now, let us understand how to do Mandukasana.
How to Practise Mandukasana
If you are eager to practise this yoga pose, you should follow the Mandukasana steps listed below:
Step 1. Begin by sitting down in the Vajrasana (or thunderbolt) pose. This is a simple kneeling pose.
Step 2. Make fists with each of your hands. Ensure that your thumbs are properly tucked behind your fingers.
Step 3. Position your fists such that they lie on your abdomen and are on either side of your navel.
Step 4. Exhale in a manner that allows you to stretch your abdominal muscles. Once you do this, you should bend forward slowly and begin to press your navel with your fists.
Step 5. Keep your back straight and look forward while you are bending forward.
Step 6. Now hold your breath for as long as you can maintain this pose.
Step 7. Once you release this pose, you can inhale and slowly raise your body to a kneeling position. Bring your hands back to your sides and relax.
Step 8. You can repeat this cycle 4 to 5 times.
Benefits of Mandukasana
Mandukasana benefits your body in a number of ways. In order to gain insight into the same, read through the points listed below.
Helps Tone Your Abdominal Organs
This yoga pose helps tone organs located in the abdominal region, including the stomach
The frog pose greatly benefits diabetics as it helps improve the functioning of the pancreas and helps maintain insulin levels.
Helps Ease Stomach Issues
Mandukasana helps relieve stomach issues including constipation as it massages the abdominal region. It also helps improve your body’s digestive functions.
Helps Tone your Body
Mandukasana is a great exercise if you are seeking to lose weight. This yoga asana helps shed excess belly fat and removes fat from the waist and thighs.
Helps Stretch your Back
When you practise Mandukasana, you stretch the muscles in your back.
Helps Ease Pain
This exercise will help relieve any pain in your knees, legs, and ankles.
Beginner’s Tip for Mandukasana
Mandukasana can be difficult for beginners. If you are a beginner, you can use your exhalations to deepen the stretch that your abdominal muscles experience. If you find it hard to keep your hands fisted while performing this pose, you can leave your palms open instead.
How Often Should I Do Mandukasana?
You can perform 4 to 5 cycles of Mandukasana in a single day. This pose can be practised on a daily basis as it is not as strenuous in comparison to other yoga poses.
Mandukasana- Precautions to Take Before Performing
Although Mandukasana is a relatively easy yoga pose, you must take into account the following precautions:
People suffering from severe back pain must avoid practising this yoga pose.
If you have recently undergone abdominal surgery, abstain from attempting to perform Mandukasana.
Pregnant women are advised against practising this yoga technique.
If you have injured your ankle, have high blood pressure, suffer from insomnia, or are prone to migraines, you should not practise this yoga pose.
You must not over-stretch your abdominal muscles and should only try to maintain this position as long as your body is able to comfortably handle it.
This yoga asana should only be practised on an empty stomach. If you seek to practise Mandukasana, make sure you do so at least 4 hours after your last meal.
Many people go out of their way to practise varied yoga poses, including Mandukasana, in order to avail the health benefits that they provide. You can start with beginner yoga poses and then move on to Mandukasana to reap complete benefits of yoga in your life. However, regardless of whether we exercise or not, we can still end up getting sick or injuring ourselves. In order to be financially protected in such scenarios, we must have access to a good health insurance policy as it can provide coverage for these health crises. So, if you are looking for a health insurance plan, take a look at the policies available at Bajaj Markets.