What is Mandukasana (Frog Pose)? – Why Beneficial for Body?

Mandukasana is one of the most important yoga poses in yoga practice. Generally people do this asana daily to make their body healthy and strong. Mandukasana is also known as Frog pose. It means practicing in the posture of a frog. This is a hip-opening stance that is easily done. Mandukasana is made up of two words, in which Manduka means frog and Asana means exercise. While doing this asana, the body appears like a frog. This asana plays an important role in various problems related to the stomach.


Mandukasana is derived from the Sanskrit word Manduka. In this, the person doing yoga practices yoga by being in the posture of a frog. This asana is actually a powerful hip-opener. This gives relief from back and stomach problems.

Meaning of Mandukasana

Mandukasan is called Frog Pose in English. This asana is started by staying in the Vajrasana position. By tying both the fists it is taken near the navel. After this, the fist is kept near the navel and thighs in such a way that your fist should be in a vertical position near the navel. Also, the fingers should remain towards your stomach. After that, while exhaling, you should bend forward. Then bring the chest down in such a way that it rests on the thighs. Along with this, you should bend forward in such a way that there is maximum emphasis on the navel. During this, there is a need to keep the head and neck raised. Partner, you should keep your vision in front of you. After this, the process of deep breathing and exhalation should be done. While in this condition, this process should be done 3 to 5 times. After this, while breathing again, come back to normal position.

Practicing Mandukasana in a regular and restrained manner opens the Svadhisthana Chakra (spleen or spleen) located in the body.

This chakra is believed to be a source of inspiration, happiness and comfort. Also it provides concentration and efficiency.

Some additional benefits of Mandukasana posture

Regular practice of this asana helps in reducing anxiety, stress and depression. Strengthens the hips, inner thighs. The chest and shoulders open. By doing this asana, women get relief from menstrual pain. Digestive power becomes strong.

How to do Frog Pose (Mandukasana)

Before doing the asana, a mat or sheet should be spread on the floor, so that there is no problem in your knees. After that bring your body in the posture of Vajrasana. After that tie the fist of your hand and keep it near your navel. On the other hand, while exhaling from the posture of Vajrasana, tilt your head forward downwards. During this, you will see that your leg gets in the posture towards the back of your hips. Do this position three to five times in the process of exhaling and inhaling.

Errors during practice

When you start the practice, you feel a sharp stretch in your groin area. If the stretch is too much for you and you are having trouble breathing, take it easy and focus your attention on the air.

Break your knees

If you are new to this asana i.e. doing it for the first time or you have problems with your hips or ankles, then do not try to lower your knees to the floor. Lean your body as much as you can.

Lower back bend

During the practice of this asana, the heart has to be kept firm and the lower back flat. It may seem difficult to engage certain muscles during this. You can use something under your stomach for comfort.

Changes and Revisions

If there is any kind of problem while doing this asana, then always be alert for it. If you have weak knees, you should put some extra cover under them or roll out a yoga mat to provide cover. During this, you should reduce the space around your knees and should not reduce your shoulder and hips. If full frog position is too painful for you and the back muscles are not working during the whole process, you should try to pass the legs together to reduce the pressure of the stretch. Apart from this, another option is to provide protection to your body with the help of some other object. If it is difficult to do asana in frog posture, then half frog i.e. half frog posture should be considered. In this process, one leg should be in frog posture while the other should be straight. Half Frog pose can be practiced before or after lying flat in Happy baby pose or Ananda Balasana.

Challenges during posture

If you are ready for a challenge while doing this asana, then you can do this asana without pain or discomfort. During this asana, by increasing the gap between your legs, try to bring your shoulders and hips down on the floor. Also you should consider separating your legs, as well as Note whether the stretch is more intense or different. Try to maintain a steady breath pattern throughout all of these combinations.

Precautions and Safety

Frog pose is generally considered safe for people of all age groups. This asana should be avoided if you have any leg, abdominal, or hip problems or pain. Pregnant women should avoid this asana after the first trimester. Only cobbler pose should be done. Similarly, when you have problems with your knees or lower back, do this asana slowly, keeping your pain or movement limited while doing the frog pose, so that there is no problem of any kind. It is natural to feel a stretch in the inner thighs, hips and groin area during this asana. If this asana causes some trouble for you, then stop for a while and try to do this asana comfortably.

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