About Frog Pose
Mandukasana (man-doo-KAHS-uh-nuh), also known as the Frog Pose, frees your spirit while alleviating back pain.
- 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
- Relieves stress, anxiety, and mild depression
mantra: “ra ma da sa sa say so hung”
Recite this mantra to help ease you into a calm state of healing, aid in strengthening and heal the mind and emotions.
- Bow Pose
- Camel Pose
- Reclining Hero Pose
contraindications & cautions
- Modify or check with a doctor if you have any of the following conditions:
- Knee Injuries
- Ankle Injuries
- Lower Back Pain
- 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.
- 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.