How to do Mandukasana, Its Benefits & Precautions
Yoga student is learning how to do Mandukasana asana

What is Mandukasana

Mandukasana The shape of this formation resembles a frog, so that’s why this asana is called Mandukasana. In sanskrit frog is called a manduk.

Also Know as: Frog Pose, Froggy Posture, Manduka Asana, Manduk Asan

How to start this Asana

  • Sit in Vajrasana with both the legs bent in the rear.
  • Keep both the paws of the legs touching each other.
  • Keep both the heels opened out.
  • Sit with waist and back straight supporting the buttocks on the two heels.
  • Now separate the knees as far apart as possible.
  • This is Manduk sitting.
  • Now for Mandukasana bring both the knees in the front touching each other.
  • Close both the fists of the hands and keep them on the belly on both the sides of the navel.
  • Lower the body in front and let the forehead touch the ground.

How to end this Asana

  • Come back in first position and relax.

Video Tutorial

Benefits of Mandukasana

According to research, this Asana is helpful as per below(YR/1)

  1. Mandukasana improves functions of all organs.
  2. It is advised in the treatment of constipation, diabetes and digestive disorders.
  3. This asana is effective in reducing the weight of thighs,hips and the abdomen.
  4. This asana strengthens the lower parts of the loins.
  5. This asana increases sexual ability.
  6. It removes the defects of the reproductive system of women.
  7. This asana stimulates the digestive system.
  8. It benefits which Padmasana gives can be obtained from this asana also.

Precaution to be taken before doing Mandukasana

As per several scientific studies, precautions need to be taken in diseases mentioned as per below(YR/2)

  1. Avoid this asana if you have problem of peptic or duodenal ulcer, severe back pain, cardiac problem, or, recently done abdominal surgery.

So, consult your doctor if you have any of the problem mentioned above.

Histroy and scientific base of Yoga

Due to the oral transmission of sacred writings and the secrecy of its teachings, yoga’s past is riddled with mystery and confusion. Early yoga literature were recorded on delicate palm leaves. So it was easily damaged, destroyed, or lost. Yoga’s origins may be dated back over 5,000 years. However other academics believe it could be as old as 10,000 years. Yoga’s lengthy and illustrious history may be split into four distinct periods of growth, practise, and invention.

  • Pre Classical Yoga
  • Classical Yoga
  • Post Classical Yoga
  • Modern Yoga

Yoga is a psychological science with philosophical overtones. Patanjali begins his Yoga method by instructing that the mind must be regulated – Yogahs-chitta-vritti-nirodhah. Patanjali does not delve into the intellectual underpinnings of the need to regulate one’s mind, which are found in Samkhya and Vedanta. Yoga, he continues, is the regulation of the mind, the constraint of the thought-stuff. Yoga is a science based on personal experience. The most essential advantage of yoga is that it helps us to maintain a healthy bodily and mental state.

Yoga can help to slow down the ageing process. Since aging starts mostly by autointoxication or self-poisoning. So, we can considerably limit the catabolic process of cell degeneration by keeping the body clean, flexible, and properly lubricated. Yogasanas, pranayama, and meditation must all be combined to reap the full advantages of yoga.

Mandukasana is helpful in increase flexibility of muscles, improves shape of the body, reduce mental stress, as well improves overall health.

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