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frog pose mandukasana

Mandukasana: Frog Pose 

Mandukasana (man-doo-KAHS-uh-nuh), also known as frog pose, is a simple yet intensive pose that brings length to the spine and deep bends to the lower joints. Before attempting this pose, ensure your knees are warm and are able to bend completely.


  • Mandu = frog
  • Asana = pose

Physical Benefits:

  • Opens the chest and shoulders.
  • Improves posture.
  • Strengthens the back muscles.
  • Improves circulation in hips and thighs.

Energetic Benefits

  • Relieves stress.
  • Encourages downward energy (apana).

Mudra: Dhyana Mudra

Place the right hand over the left with the thumbs slightly touching, creating an oval. This mudra helps develop inner concentration and focus.


“Ra Ma Da Sa Sa Say So Hung”

This well-known mantra can be used to stimulate the body’s natural healing abilities. This mantra connects us with the healing powers of the earth and Universe. Reciting this mantra can help ease you into a calm state of healing. It is also used to aid in strengthening and healing the mind and emotions, making it a great complement for those who are hoping to overcome traumas.

Preparatory Poses:

Follow-Up Poses:


  • Use a pillow or folded blanket under the knees.
  • Place a bolster under the torso for additional support.


  1. Begin in a table top shape facing the long edge of your mat.
  2. Walk your knees out wider than your hips. Flex your feet so your toes face outward and your heels are directly behind your knees.
  3. Option to place additional padding (e.g. blanket) under your knees or walk your knees closer together.
  4. Walk your hands forward a little or a lot. If you have room, place your forearms on a block or on the ground.
  5. Reach the crown of your head forward and your tailbone back. Keep your hips in the same plane as your knees (if you saw yourself from the side, knees would look like they’re under you hips).
  6. Lift your belly away from the ground.
  7. Hold for up to two minutes, then gently release to child’s pose.

###Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.



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