Adho Mukha Mandukasana

Last updated: December 21, 2023

What Does Adho Mukha Mandukasana Mean?

Adho mukha mandukasana is a prone, hip-opening yoga posture. The name is derived from the Sanskrit, adho, meaning "down," mukha, meaning "facing," manduka, meaning "frog," and asana, meaning, "pose."

It is entered from table pose by moving the knees out as wide as possible, lining the ankles up with the knees and turning the toes out. Then the body is lowered as much as possible, either with the palms or the forearms on the ground and the hips releasing back toward the ground.

The English name for adho mukha mandukasana is downward-facing frog pose.

Adho Mukha Mandukasana


Yogapedia Explains Adho Mukha Mandukasana

Adho mukha mandukasana is known for its deep stretching and opening benefits for the body. It is considered beneficial when recovering from illnesses, such as the flu, because it improves whole body circulation by opening and stretching into the hips.

On a holistic level, it is said to be good for releasing emotional stress which accumulates in the hips, particularly during times of worry or fear. However, it is advised that adho mukha mandukasana be taken gently because the intensity of the hip opening releasing trapped emotions can leave one feeling vulnerable.

On an energetic level, adho mukha mandukasana is associated with activating and balancing the svadisthana chakra. This is said to help spark creativity and allow access to your innate potential, cultivating an attitude of playfulness and curiosity in the face of difficulty.

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