Manduk means frog. Mandukasana is a simple yoga posture which resembles a frog . This is a sitting pose and most people can practice this easily. However people with lower back pain should be careful.
How to Practice Mandukasana
Following are the steps to practice Mandukasana.
1. Sit in Vajrasana.
2. Make fists on both hands and make sure the thumb is inside the fingers. Place the two fists on the sides of the navel on the stomach. The knuckles should be facing inwards.
3. Exhale and contract your stomach. Bend forward and try to touch the knees with the chin. If possible try to extend even further.
4. Try to maintain regular breathing and stay in this position for 1 to 2 minutes.
5. With inhalation come out of the posture and sit straight again in Vajrasana.
If you suffer from back pain do not bend forward since it may increase your back pain. Just press the stomach with the fists. As you become more proficient try to increase the time to 5 minutes. Once you come out of this pose try to practice some back bend pose.
Benefits of Mandukasana or Frog Pose
1. In this pose the Pancreas get activated. Pancreas are the organ in the body which secrete Insulin. Insulin is a hormone which is required by the body to remove the extra sugar from the blood and move it into the cells to give them energy. In many people Pancreas become weak and lethargic due to which the beta cells in the pancreas stop producing Insulin in sufficient quantities. Mandukasana or the Frog pose activates the pancreas and make them healthy.
Once pancreas are healthy it starts producing insulin properly again. Many patients of diabetes have got tremendous benefits from this posture therefore Baba Ramdev (a very popular yoga teacher in India) promotes this pose always.
2. Staying longer in this pose will also help in melting stomach fat and make the waist trim.
3. You would become calm and it will help you to reduce the stress and tiredness.