What is Mandukasana?

Mandukasana refers to one of several yoga asanas that resemble a frog. In its most common form, this asana is an intense hip-opener.

Many people go out of their way to practice varied yoga poses, including Mandukasana, in order to avail the health benefits that they provide. Mandukasana is aptly named frog pose, as your body resembles a frog when you practice it. This yoga pose is fairly straightforward and can be practiced by almost anyone. It is, however, important to always practice yoga asanas on a yoga mat or a thick blanket.

In this article, you can learn more about the types of Mandukasana, how to practice it on a daily basis, benefits, some beginner tips, and precautions to be undertaken while practicing this pose.

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22 Dec 2021
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 What is Mandukasana?

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 a Prop

     

    You can practise Mandukasana by placing blankets or rolled up mats under your knees. These props will help support your knees and will allow you to maintain this yoga pose for a longer period of time.

  • 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.

  • Uttana Mandukasana

    This needs an upright frog pose, as opposed to one where you lean forward. This pose requires you to stretch more than the ordinary form of Mandukasana.

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

  • Helps Diabetics

     

    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.

Conclusion

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 Finserv MARKETS.

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FAQs on Mandukasana

  • ✔️What are the two Sanskrit words that constitute Mandukasana and what do they mean in English?

     “Manduk” and “asana” are the two Sanskrit words that constitute Mandukasana. They mean “frog” and “pose” respectively.

  • ✔️What are some Mandukasana benefits?

     Some of the benefits of Mandukasana are: It helps in toning the organs located in the abdominal region., It helps to improve the functioning of the pancreas and maintain insulin levels.

  • ✔️Can you use a prop while practising Mandukasana?

     Yes, you can use a prop while practising Mandukasana. You can place blankets or rolled up mats under your knees. These props will help support your knees and will allow you to maintain this yoga pose for a longer duration.

  • ✔️Can I practise Mandukasana if I am pregnant?

     Pregnant women are advised against performing the Mandukasana pose.

  • ✔️Can I practise Mandukasana after I have eaten a meal?

    Mandukasana is best practised on an empty stomach. Wait for at least 4 hours following a meal before attempting to practise Mandukasana.