Mandukasana (man-doo-KAHS-uh-nuh), also known as the Frog Pose, is a simple yet intensive pose that frees your spirit while alleviating back pain. Before attempting this pose, ensure your knees are warm and are able to bend completely. Start slowly, in child pose, to test your flexibility before beginning the pose. During each exercise, make sure to maintain a focus on your breathing.
Sanskrit:
- Mandu: frog
- Asana: pose
Tips:
This pose stretches the inner thigh, groin and hip areas. Go slowly and don’t push your body beyond its limits.
Level:
Beginner (1)
Physical Benefits:
- Opens the chest and shoulders
- Improves posture
- Therapeutic for menstrual cramps
- Strengthens the back muscles
- Improves circulation in hips and thighs
- Stimulates the digestive system
Energetic Benefits
- Relieves stress, anxiety, and mild depression
Mudra: Dhyana Mudra
This mudra involves placing the right hand over the left with the thumbs slightly touching, creating a nice oval. (Source)
Benefits:
- Helps the mind bring attention inwards
- Increases self-awareness
- Promotes the flow of consciousness, mindfulness, insight, and intuition within
- Helps silence the mind of flowing thoughts
- Develops deep inner concentration and focus
- Alleviates apathy, hallucination, bad dreams, loss of memory, forgetfulness, irritability, and exasperation
- Normalizes low and high blood pressures
Mantra: "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 as frogs are a symbol fruitfulness and new life.
Preparatory Poses:
- Bow Pose
- Camel Pose
- Reclining Hero Pose
Contraindications and Cautions:
Although this is a mild, restorative posture, it is still considered an inversion. Note that although many teachers recommend it as a therapeutic posture for several conditions, you should check with a doctor if you have any of the following conditions:
- Knee Injuries
- Ankle Injuries
- Lower Back Pain
Adjustments/Modifications:
- For sensitive knees, this pose can be enjoyed using props like a pillow or folded blanket under the knees
- If Frog pose is too intense, you can take Half Frog Pose: Ardha Mandukasana, by bringing your knees wide, and your feet towards one another, with the tops of your feet facing down.
Step-By-Step:
- Begin in a seated position with your feet below your knees. Make sure both knees are touching as well as your big toes. Inhale deeply.
- As you exhale, roll your spine forward and over your knees.
- Press your big toes together and begin to walk your knees as wide apart from one another as they will comfortably allow. Do not strain or torque your knees or hips as this can lead to injury.
- Flex your feet and bring the inside edges to touch the mat. Continue to make sure your big toes are touching, as the position of your feet is incredibly important. If your feet move apart from one another, you will fall out of the pose. The angle in both the knees and ankles should be no greater than 90 degrees.
- Sink down into your pelvis. Elongate the back of your neck and keep your gaze pointed down. Allow your chest to drop into the floor and feel your hip joints open.
- Press your weight into your elbows, relax your belly, and soften your heart. Let your shoulder blades draw towards one another, while pushing your hips down and back.
- Avoid letting your pelvis pop up and out of position. Focus its intention towards the floor while pushing backwards.
Advanced:
- Hold for at least a minimum of 20 breaths before continuing to push your knees wider.
- As the sensation in your hips and groin begins to ebb, slide your pelvis forward and further in to the floor.
- Extend your spine while tightening your belly. Keep your big toes touching.
- If possible, press your heels together and elongate your arms forward. Keep your forearms pressed into the ground in order to feel a rise your feet.
- Hold for two to five minutes before beginning to exit the pose.
Leaving the pose:
- Press your hips backward and shift your weight to the back of your body.
- Slowly bring your knees together and roll your spine upward.
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