Are you feeling stressed out lately? The ongoing hustle in life can often make you feel burned out. You can cope with that with a proper diet, exercise, and enough sleep. Yoga has been the perfect remedy for many physical and mental problems for centuries. It is a holistic approach focused on your mind’s and body’s wellness. Various breathing and movement practices in yoga target different muscles and nerves, thus helping you with several issues. One such yoga pose is Mandukasana (frog pose). As the name suggests, this yoga pose mimics a frog. The movements involved in this yoga pose work on your inner thighs, core and hips.
Also known as the Adho Mukha Manduksana, this yoga pose is a hip-opening asana. It works splendidly as a type of Hatha, Vinyasa or Yin sequence. There are various benefits you can get from Manduksana (frog pose).
This blog discusses everything about Manduksana (frog pose). This includes the steps to perform the pose, its benefits, contradictions, precautions, and more.
What is Mandukasana (Frog Pose)?
Before diving into the benefits, let’s first understand what Mandukasana (frog pose) is. Mandukasana is a Sanskrit word that combines ‘manduk’ and ‘asana’. Manduk in English means frog, and asana means pose. Since doing this pose resembles a frog, manukasana is referred to as frog pose.
Manudkasana (frog pose) is a simple yoga pose that stretches and elongates the hips. Often it is called the hip-opening yoga asana. With this yoga pose, you can awaken the second primary chakra. It is known as the sacral or spleen chakra. Spleen chakra involves pleasure, creativity and enjoyment. To benefit from Mandukasana (frog pose), you can try its different forms.
The different forms of Mandukasana (frog pose) for different types of people. If you are just beginning with the yoga pose, you want to start with the easier version. As you master it, you can move up to a more intense pose. The following are the various types of the frog pose:
- The easy frog pose
- The resting half frog pose
Mandukasana Benefits: How Advantageous is the Frog Pose?
Mandukasan (frog pose) is a great yoga pose for physical and mental well-being. The following are the benefits you can gain from Mandukasana.
1. Helps With Hip Movement
You will have mobility issues if you work long hours sitting in a chair. By practising Mandukasana, you will gain maximum benefits. The frog pose allows you to stretch your hips. As you stretch, you can feel the tension releasing from the area. The stiffness caused due to prolonged sitting will go away gradually with Mandukasana (frog pose).
2. Improves Blood Circulation
To improve blood circulation, you can do Mandukasana (frog pose). Prolonged sitting or standing for hours can form blood clots in different parts of your body. Thus, to keep the body flowing throughout the body seamlessly, Mandukasana is ideal. Furthermore, the yoga pose improves blood circulation in the pelvic region.
3. Aids in Back Pain
When you perform Mandukasana, you can feel a good stretch on your back. You can feel stress and tension release from the back, which makes you feel relaxed and satisfied. If your lower back has been aching for a long time now, it’s time to practice the frog pose.
4. Enhances Stability
Practising Mandukasana can help you push the spine, groin and lower back region. With this asana, you can activate the Muladhara chakra. This yoga pose blends a feeling of stability, thus ensuring your mental and physical well-being. Keep performing the frog pose, and you will attain an emotional and spiritual balance.
5. Minimises Tension and Stress
If you want to reduce stress and tension, practising Mandukasana is the best way to do it. The stretch on the lower back, hips and groin releases blocked energies associated with stress and anxiety. When you do the frog pose, the negative energies are released from the pelvis, lower back and hips, giving a good stretch. If you continue to do this movement, you will feel happy.
How to Do Mandukasana Step by Step?
It is important to understand the steps of Mandukasana (frog pose). Doing the pose wrong can cause physical harm to the body. Here are the steps you need to follow to perfect Mandukasana:
- You can start with a child’s pose to do the Mandukasana.
- Make a tabletop pose. Put your hands under the shoulders and knees below the hips. Stay in this position for a few seconds.
- Gently push your knees on the outside. While doing so, ensure your hips and ankles are aligned with your spine. In this stage, you also need to turn your toes.
- As you exhale, bring your arms and elbows to the ground. Touch the ground with your palms face down. While doing so, keep your fingers wide apart.
- Breathe steadily. Keep your knees wide apart till you are comfortable. Don’t strain yourself.
- If you feel a stretch in your lower body while moving the knee outside, it means you’re doing the pose right.
- Now breathe in and elongate your spine. Throw the crown of your head while doing it and pull your tailbone backwards.
- In this pose, you need to pull your navel in and engage your core. Soften your chest and torso toward the floor and the hips down and back. This is the proper frog pose.
- Hold it for like 5-10 breaths.
- If you want to get out of the frog pose, exhale. Bring the arms to the front. Lower your chin, abdomen and chest parallel to the ground.
- Draw the hips to the back while keeping a stable pose. Keep the hips wide apart and stay in this pose for a few breaths.
- Lift your body slowly and release the frog pose. Pull your knees together and throw the weight of your body on the heels.
What Are The Mandukasana Contraindications?
Mundakasana (frog pose) is a simple-looking yoga pose. However, it requires immense strength, stable breathing and engagement of several muscle groups to hold the pose. This is the reason why there are certain contradictions that you need to know about the frog pose.
- If you have weak knees and find it difficult to put any kind of pressure on the area, don’t do it.
- The frog pose requires pressure on the lower abdomen. For pregnant women, this can be too risky. Hence, if you’re pregnant, avoid it.
- If you have severe back pain, frog pose is not an ideal yoga pose. This pose requires stretching in the lower back, pelvis and groin. Thus, doing the pose will aggravate your pain.
- Anyone who has undergone a surgery in the abdominal region should avoid Mandukasana. The pose may seem uncomfortable for many as your muscle movement around the abdomen takes place with this pose.
- Don’t practise Mandukasana on a full stomach. There should be at least a 4-hour gap between your meal and when you do this yoga pose. Looking for better results? Practice in the early mornings before your breakfast.
- While doing the frog pose, you must push your forehead toward the ground while pulling back your tailbone. People with migraine can find this yoga pose to be challenging. Hence, for the best, they should avoid it.
Mandukasana for Beginners
There are different versions of the Mandukasana (frog pose). This hip-opening yoga pose can be done at various levels. You can try it at intermediate or advanced levels. However, if you want to release tension from the lower back and pelvic region and you’re a beginner, you can modify the pose a bit. There is a simple version of the Mandukasana (frog pose). Let’s see how to make it easier for the beginners:
- Mandukasana ensures you put pressure on the lower back and pelvic region. For a beginner, that may seem a bit challenging. Hence, you can distribute the weight on your hands and lower back region.
- Until you’re comfortable with the pose, you can move forward and backwards.
- Place your hands under your shoulders. This helps you keep your chest away from the ground in a better way. Furthermore, this ensures you have better control of your lower back region as you move your tailbone backwards.
- Balancing your body and mind is a crucial thing when you practice Mandukasana. To have a good balance, you can put your feet against a wall.
- Extending both legs and arms at the same time can be hard on beginners. Try to extend one arm or one leg at a time.
- Bring your feet together in a straight line so that your big toes can touch each other.
Mandukasana Precautions
There are various benefits of Mandukasana (frog pose). It helps improve blood circulation, reduce stress, and help with hip mobility and whatnot. However, if done wrong, it can cause danger to both body and mind. Hence, while doing the yoga pose, there are certain safety tips you should follow:
- You may quit doing the yoga pose if there’s an issue in your navel. It involves drawing your navel to the ground. So, that can aggravate the pain, if there’s any.
- When doing the Madukasana, ensure you strengthen your core in a straight line. Don’t keep your back loose; straighten your spine. This will help you with your posture.
- The yoga requires you to put your body weight on your knees, but don’t push it, especially if you have a knee injury.
- While doing yoga, if you feel uneasy, then stop for a while.
Caution: If you experience excruciating pain after doing Mandukasana, then stop doing it immediately. If your condition gets better, then you may do a light version of the frog pose. But if the pose doesn’t suit you at all, maybe you should consider trying some other yoga poses.
Common Mistakes to Avoid Doing a Frog Pose
Though the purpose of Mandukasana (frog pose) is to relax certain body parts, you must stay aware. Engage your muscles properly so that you can promote better body alignment. Don’t push yourself too hard to get the “perfect” frog pose. Allow some time to slowly ease in and out of the pose.
Even the easy frog pose will require you to engage your core muscles. Don’t round your back; rather, extend your spine. This will not only give a good stretch in your lower back and pelvic region but also help you get good posture. If elongating your back in one go seems too much, use proper props and adjust your body to get into a comfortable position. If the frog pose seems complicated, you can switch to other hip-opening yoga poses.
Conclusion
The hip-opening Mandukasana (frog pose) is a helpful yoga practice that ensures good physical and emotional health. The pose may look simple, but it falls under the intermediate or advanced category. As a beginner, if you want to try the pose, you should make a few modifications. Once your muscles become flexible, you can challenge yourself with the stretching part. However, there are conditions when the pose may not be suitable for you. Follow the safety measures and consider doing the yoga pose.
Frequently Asked Questions for Mandukasana (Frog Pose)
1. What is Mandukasana (Frog Pose) and what are its benefits?
Mandukasana, or Frog Pose, is a seated yoga posture that resembles a frog’s posture. It primarily improves digestion, tones abdominal muscles, stimulates the pancreas, and supports better flexibility in the hips and knees.
2. How do you correctly perform Mandukasana step-by-step?
To perform Mandukasana, sit in Vajrasana, make fists and place them near the navel, exhale and bend forward gently while pressing the fists into the abdomen. Hold the pose for a few breaths before returning. Always practice with slow breathing and body awareness.
3. Who should avoid doing Mandukasana (Frog Pose)?
Avoid Mandukasana if you have knee injuries, hernia, stomach ulcers, recent abdominal surgery, or severe lower back pain. Pregnant women should also avoid this pose unless advised otherwise by a qualified yoga therapist.
4. Can Mandukasana help with diabetes and how?
Yes, Mandukasana is often recommended for diabetes management as it stimulates the pancreas and improves insulin production. Regular practice may help in regulating blood sugar levels when combined with proper diet and lifestyle.
5. What are the variations of Mandukasana and their uses?
There are two common variations:
- Advanved Mandukasana (Advanced Frog Pose): Offers deeper abdominal pressure for enhanced digestion.
- Utthan Mandukasana (Extended Frog Pose): Opens up the chest and enhances lung capacity.
Each variation targets specific organs and flexibility levels.
6. How long should you hold Mandukasana for best results?
Hold Mandukasana for 20–30 seconds in beginners, and gradually increase to 1 minute with regular practice. Perform 2–3 rounds daily for digestive and metabolic benefits.
7. Is Mandukasana effective for weight loss and belly fat reduction?
Yes, Mandukasana engages the abdominal muscles and supports digestion, which can indirectly help with belly fat reduction and weight management when practiced regularly alongside a healthy lifestyle.
8. Can beginners safely practice Mandukasana at home?
Yes, beginners can practice Mandukasana safely at home if they follow proper alignment and avoid overexertion. It’s recommended to learn the pose under a yoga instructor initially to avoid injury.
9. What are the common mistakes to avoid while practicing Mandukasana?
Common mistakes include:
- Holding the breath
- Placing pressure on the chest instead of the abdomen
- Rushing the movement
- Practicing on a hard surface without support
Proper guidance can help you avoid these and gain full benefits.
10. Can Mandukasana be included in a daily yoga routine for digestive health?
Absolutely. Mandukasana is excellent for boosting digestion, relieving gas and constipation, and enhancing gut health. It can be part of a morning or post-meal yoga routine after waiting for 2–3 hours post-eating.
