Mandukasana - The Frog Pose

The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.

Sequence:

1. Sit on the floor and get into Vajrasana pose. The posterior should be resting on the ground in between the feet of the folded legs.
2. Separate your knees to make a fair gap in between.
3. The knees should be touching the floor at all times.
4. Soles of the feet must be facing upward.
5. Both feet should be facing each other with the big toes of both feet touching each other.
6. The outer edges of the feet should be touching the ground.
7. Bring the heels of both the feet together, so you would now be squatting between the heels.
8. Place your palms on the respective knees.
9. Straighten your posture and look in front.
10. Maintain this posture till you start feeling the strain.

Caution:

• Cardiac patients should avoid this pose.
• This pose is not meant for people suffering from back pain, ulcer or those who have had abdominal surgery.

Benefits:

• This pose is beneficial to all organs of the body.
• Mandukasana gives you relief from diabetes, digestive disorders and constipation.
• This pose improves the flexibility and mobility of the knee and ankle joints.
• It helps tone muscles of the shoulder and abdomen.
• Regular practice of this pose increases your lung capacity.
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