Mandukasana (मण्डूकासन)

Mandukasana (मण्डूकासन), or Frog Pose, is a group of seated and kneeling yoga poses that get their name from the frog-like shape of the body. There are a few variations of this pose, but the most common one is a deep hip opener that stretches the inner thighs and groins.

How to do Mandukasana

  1. Start in Vajrasana (Thunderbolt Pose). Kneel on the floor with your shins and feet together, and sit back on your heels.
  2. Make fists with your hands. Place them on either side of your navel, with your knuckles pressing into your lower abdomen. Your thumbs should be tucked inside.
  3. Inhale deeply, expanding your chest.
  4. Exhale and fold forward. Keeping your spine long, bend at your hips and lower your torso down until your chest rests on your thighs. Your forehead can come to the floor if comfortable.
  5. Press the fists into your abdomen as you fold. This action is key to the pose’s benefits.
  6. Breathe naturally while in the pose, holding for about 30 seconds or as long as you can comfortably.
  7. To release, inhale slowly and lift your torso back up to a seated position.

Benefits of Mandukasana

  • Stimulates Digestive Organs:
     The pressure from your fists on the abdomen massages the internal organs, which can aid in digestion, relieve constipation, and help with issues like gas and bloating.
  • Manages Diabetes:
     The pose is believed to stimulate the pancreas and improve the production of insulin, making it beneficial for managing blood sugar levels.
  • Stretches and Strengthens:
     It provides a deep stretch to the shoulders, chest, ankles, and inner thighs, while also strengthening the core and back muscles.
  • Reduces Belly Fat:
    The pressure and forward bend can help tone the abdominal muscles and reduce fat around the belly, thighs, and hips.
  • Relieves Stress:
     As a forward bend, it has a calming effect on the nervous system, helping to alleviate stress and anxiety.
  • Aids Menstrual Cramps:
     The pose can help relieve discomfort associated with menstrual cramps.

Contraindications of Mandukasana

Avoid or modify this pose if you have:

  • Knee, Ankle, or Hip Injuries:
     This pose puts significant pressure on these joints.
  • Recent Abdominal Surgery:
     The intense pressure on the abdomen can be harmful.
  • High Blood Pressure or Migraine:
     The forward bend and inverted position may worsen these conditions.
  • Hernia or Ulcers:
    The pressure on the abdomen can be dangerous.
  • Pregnancy:
    This pose is not safe for pregnant women due to the pressure on the abdomen.
  • Severe Back Pain:
     If you have severe lower back pain, the forward fold may aggravate the condition.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Hip Abduction:
 The legs are moved away from the midline of the body, which is the primary action of the pose.

External Hip Rotation:
 The hips are externally rotated.

Knee Flexion:
 The knees are bent at a 90-degree angle.

Spinal Elongation:
 It’s important to keep the spine long and avoid rounding the back, which can put unnecessary pressure on the lumbar spine.

Pelvic Stability:
 The core must remain engaged to protect the lower back and prevent the pelvis from tilting forward too much.