Meaning of Mandukasana
Mandukasana is derived from Sanskrit word which means a pose of a frog. When we reach the last stage of this pose we resemble the pose of a frog. But why Mandukasana name is given to this position. It is because when this word is joined by 2 words “Manduka” means frog and asanas means yoga position. This asanas should be practiced on everyday basis if you want to make your internal organ strong. This asanas can be done by people of all ages but one should teach this asanas to kids at early age as this will be very much beneficial to them. There is another frog like asanas which is also called as Bhekasana.
Steps to do Mandukasana
Since you will see many variations in yoga we will be teaching you the two easiest way of dong Mandukasana.
Way of doing Mandukasana (Part 1)
1) Roll on the yoga mat or you can sit on floor while doing this asana
2) Sit in Vajrasan position
3) Close your fist but see to it that thumb is inside and other fingers wrapping around it. This is also called as Adi Mudra which is used for calming our mind.
4) Keep the fist on our navel part
5) Take a deep breath
6) Then bend forward and while doing exhale
7) Put pressure on naval area
8) Your chest will touch your thigh
9) Look straight and keep your eyes open
10) Try to maintain this position as long as you can hold it.
11) Hold your breath if you can. Initially it will be difficult but you practice every day you will be able to do it for longer period. Or you can breathe slowly if you cannot hold your breath.
12) Now come back to original position in Vajrasan while simultaneously doing deep inhaling.
13) Try to do this 4-5 times but as per your capacity.
Way of doing Mandukasana (Part 2)
All the steps remain the same except for point number 3.
1) Roll on the yoga mat or you can sit on floor
2) Sit in Vajrasan position
3) Put your right palm on the navel area and the keep left palm over right palm
4) Take a deep breath.
5) Then bend forward and while doing exhale
6) Put pressure on naval area
7) Your chest will touch your thigh
8) Look straight and keep your eyes open
9) Try to maintain this position as long as you can hold it
10) Hold your breath if you can. Initially it will be difficult but as you practice every day you will be able to do it for longer period
11) Now come back to original position in Vajrasan while simultaneously doing deep inhaling
12) Try to do this 4-5 times but as per your capacity.
Physical and mental Benefits of frog pose (Mandukasana)
1) Helps in treatment of constipation and digestion
2) Helps in joints, ankles and knee pain
3) It is known for benefiting people suffering from diabetic as when we bend the pancreas gets pressed which is known for insulin secretion
4) Increases flexibility of thigh and hips
5) Decrease the fats which are stored in lower part of body
6) It helps in relieving anxiety and depression
7) Makes you back strong and stretch our spine
8) Removes gases which are in stomach
9) Makes our shoulder flexible
10) Helps in strengthening the forearm.
Other poses of Mandukasana
a) Adho mukha Mandukasana
Steps to do:-
In this pose you need to spread apart your knees and feet very wide. Rest your forearm and elbow on ground. Your head should go down from chest level. Raise your tailbone and stretch your lower back. You will feel pressure on thighs and hips. Try to be in this position as much as possible but as per your comfort. This asana is same as frog that is facing downwards.
Benefits of Adho mukha
1) Energize the body
2) Arm and legs gets strong
3) Stretch hamstring, calves and hands
4) Relieve stress
5) Helps in depression
6) Cool the brain as our head position is down and bloods reach our brain
7) Helps in good sleep.
b) Uttana Mandukasan
Steps to do:-
In this pose you should sit in Vajrasana and your trunk would be straight upwards, feet under the buttock, knees wide. Now raise your hand straight upwards put it behind your neck and cross each other at wrist part. Your forearms should be behind the neck and palms resting on the upper part of shoulder blade. You can do normal breathing while doing this exercise.
Benefits of Uttana Mandukasan
1) Lungs becomes strong
2) Fats level decrease near waist level
3) Relieve stress
4) Improves digestive system.
Rule for beginners
a) Don’t exert yourself
b) Don’t force or overstretch
c) Toes should touch each other behind our body
d) Don’t try to hold your breath if you are not common with it.
Who should not do this asana?
1) If you have suffered any spinal injuries or have done any back surgery then it should be avoided
2) Person affected by Ulcer should avoid it
3) Any person having knee problem should avoid it
4) People suffering from high blood pressure or migraine should avoid it
5) Person suffering from cardiac problem should avoid it
6) If any abdominal surgery is done then one should avoid it.
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