Manduka Asana
The Frog Posture
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"Manduka" in Sanskrit means frog. The body in Uttana Mandukasana resembles an erect frog.
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Position of Readiness
Sit in Vajrasana and keep your knees wide. Let the great toes touch each
other and keep the body straight.
Steps
From a table position, slide your knees and feet wide apart. (Turn your
feet outward and bring your feet in line with your knees for a more
advanced stretch.) Interlace your fingers or place your palms down and
bring your forearms to the ground, forming a triangle of support.
Press your forearms downward to support your weight.
Allow your pubic bone to become heavy, pressing downward.
Press the crown of your head away from your shoulders and feel the
lengthening of your spine.
Press your tailbone back toward your heels.
Allow micro movements to open your hips. (Rock your hips forward and back.
Circle your pelvis.
Lift and lower your tailbone.)
Benefits
Mandukasana improves functions of all
organs. It improves the lungpower, circulation in the walls of the chest
and abdomen and tone of the abdominal and shoulder muscles. It also
improves sciatica in some people. It plays important role in the treatment
of constipation, diabetes and digestive disorders.
The asana acts especially in the joints of the knees and ankles improving
coordination and fluidity of movement.
Precautions
People suffering from peptic
or duodenal ulcer, severe back pain and cardiac problem, and patients who
have undergone abdominal surgery should avoid this exercis.
Also read from Kundalini Yoga-SRI SWAMI SIVANANDA
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