MANDUKASANA

Mandukasana or the Frog pose is suitable for improving the flexibility of the legs especially the thigh muscles. This yoga posture gets its name from Sanskrit word Manduka means frog, The person performing it resembles Frog thus the name Mandukasana.

Sit in vajrasana pose. Keep your back, neck and head in a straight line.

Make fists of both your hands. Touch both the thumbs together and place this joint of thumbs just below your navel.

While exhaling, bend your head forwards trying to touch your forehead to the ground in front of you. In this position, your hands are pressing against your abdomen.Hold this position as long as you can hold comfortably (ten to fifteen seconds in the beginning).

While inhaling come back to original position of vajra asana.

Repeat four times.


Pace of breathing: 


In this asana, all air has to be breathed out of the body. Therefore, sufficient air should be inhaled before the asana. Exhale while you are bending the body forward and breathe normally once you are in the asana.

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.
          Urinary disorders get cured. Hernia patients benefit from this asana.
          Cures asthma.