Mandukasana

Definition - What does Mandukasana mean?

Mandukasana refers to one of several yoga asanas that resemble a frog. The term comes from the Sanskrit manduka, meaning “frog," and asana, meaning "pose." In its most common form, this asana is an intense hip-opener.

To enter the pose, begin in a tabletop position. Gradually move the knees out to the sides, keeping the feet and ankles in line with the knees. Slowly drop the elbows and forearms to the floor with the palms flat on the mat. On an exhale, mindfully bring the hips backward. Hold for two to three breaths and then, pushing into the hands to come up, sit back on the heels.

Mandukasana may also be referred to as frog pose in English.

Yogapedia explains Mandukasana

Traditionally, mandukasana is believed to open the svadisthana (spleen or sacral) chakra. This chakra is the center of creativity, pleasure and enjoyment. Activating it promotes focus, productivity and inner acceptance.

Frog pose also has the following benefits:

  • Relieves anxiety, stress and mild depression
  • Opens the hips, inner thighs and groin
  • Opens the chest and shoulders
  • Soothes menstrual cramps
  • Aids in digestion

For additional padding, place a blanket or yoga mat under the knees.

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