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Mandukāsana (मण्डूकासन)
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Mandukāsana (मण्डूकासन)

Yoga Practice Name

Mandukāsana (मण्डूकासन)

English Name

Frog Pose

Description and Steps

Description:

Mandukāsana is a seated yoga pose that primarily focuses on stretching the abdominal muscles, enhancing digestion, and activating internal organs. It is often used in yoga therapy for people with diabetes or digestive issues. It also improves flexibility in the hips and knees.

Steps to Perform:

Starting Position: Sit in Vajrāsana (Thunderbolt Pose) with your spine erect and knees close together.

Hand Positioning: Make fists with both hands, with the thumbs inside the fingers. Place your fists on your abdomen on either side of the navel (navel region), pressing gently inwards.

Inhalation: Take a deep breath in.

Forward Bend:

  • As you exhale, bend forward from the waist, keeping your spine straight.
  • Press the fists gently into the abdomen to stimulate the digestive organs.
  • Bring your chest as close to your thighs as possible.
  • Keep your gaze forward or slightly downward.

Hold the Position: Breathe normally and hold the pose for 15–30 seconds or as comfortable.

Release:

  • Inhale and slowly return to the upright seated position.
  • Relax your hands and place them on your thighs.

Repeat: You can repeat this 2–3 times.

General Benefits

Physical Benefits:

Improves Digestion

  • Stimulates abdominal organs like the stomach, pancreas, and liver.
  • Enhances secretion of digestive juices, helping relieve constipation and indigestion.

Beneficial for Diabetes: Stimulates the pancreas, which may help regulate insulin levels.

  1. Strengthens Back and Spine: The forward bend tones the spinal muscles and improves posture.
  2. Opens Hips and Thighs: Stretches and strengthens hip joints, thighs, and lower limbs.
  3. Relieves Knee and Ankle Stiffness: When practiced regularly and carefully, it enhances flexibility in the lower joints.

Therapeutic Benefits:

  1. Balances the Manipura Chakra: The abdominal pressure activates the solar plexus, enhancing confidence and digestion.
  2. Reduces Belly Fat (with regular practice): The pressure on the abdomen may help tone core muscles.
  3. Improves Blood Circulation: Encourages better circulation, especially in the pelvic and abdominal areas.
  4. Calms the Nervous System: Gentle breathing while holding the pose soothes stress and anxiety.
  5. Supports Liver and Kidney Health: Compression and relaxation of abdominal organs help detoxification processes.
Cautions-Limitations-Contraindications

Cautions & Limitations:

  1. Move Slowly and Gently: Avoid jerky movements while bending forward; go slowly, especially if you're a beginner.
  2. Avoid Straining the Abdomen: Don't press the fists too hard into the abdomen—apply gentle, mindful pressure.
  3. Support Knees if Needed: Use a folded blanket or cushion under the knees or ankles if you feel discomfort while in Vajrāsana.
  4. Practice on an Empty Stomach: Ideally, do this asana 4–5 hours after a meal, or early in the morning.
  5. Breath Awareness is Important: Focus on slow, deep breathing while holding the posture to avoid dizziness or fatigue.

Contraindications (Avoid if You Have):

  1. Knee or Ankle Injuries: Mandukāsana puts pressure on the knees; avoid if you have joint pain, surgery, or injuries.
  2. Back or Spinal Disorders: Those with lower back problems or herniated discs should avoid this pose unless guided by a professional.
  3. Pregnancy: The abdominal compression is unsafe during pregnancy.
  4. Abdominal Ulcers or Hernia: Pressure on the stomach can aggravate these conditions.
  5. High Blood Pressure or Heart Conditions: Avoid deep forward bends and abdominal compression if you have serious cardiovascular issues.
  6. Recent Abdominal Surgery: Do not perform if you're recovering from surgeries involving the stomach, intestines, or other internal organs.
Complimentary Practice
  • Vajrāsana – Base pose; calms mind & aids digestion
  • Bhujangāsana – Counterpose; stretches abdomen
  • Balāsana – Rest pose; relaxes spine
  • Pawanmuktāsana – Relieves gas & boosts digestion
Similar Practices

1. Uttana Mandukāsana, 2. Pawanmuktāsana, 3. Bhujangāsana, 4. Vajrasana, 5. Balāsana, 6. Malāsana, 7. Ardha Matsyendrāsana

Practice Keynotes
  • Starting Position: Begin in Vajrāsana (kneeling pose).
  • Fist Pressure: Place fists on either side of the navel, pressing gently.
  • Forward Bend: Exhale and bend forward, keeping the spine straight.
  • Abdominal Compression: Fists apply mild pressure to stimulate digestion.
  • Breathing: Breathe normally; avoid holding breath.
  • Hold Duration: 15–30 seconds or as comfortable.
  • Repetitions: 2–3 rounds recommended.
  • Counterpose: Follow with Bhujangāsana or Balāsana.
  • Empty Stomach: Practice 4–5 hours after eating.
  • Avoid: In pregnancy, abdominal disorders, or knee injuries.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra

GS: 2.34 / 2.38