Frog pose: 6 benefits and how to do mandukasana | XpertsReviews.com

Does your job require sitting for long periods of time, leading to poor posture and back pain? Including a yoga pose like frog pose can help. Also known as mandukasana, this is a powerful yoga pose that helps relieve back pain and increase mobility. While it may seem simple, this pose is a great way to improve overall mobility. Practicing this pose regularly can also help with digestion and muscle strength, and offer several other benefits. Frog pose is also considered a preparatory pose for more advanced hip-opening asanas. Here’s how to do it correctly and all the benefits it offers.

What is frog pose or mandukasana?

The name mandukasana comes from Sanskrit: “manduka” means frog and “asana” means pose. The final position resembles a frog pose. “It is a deeply hip-opening pose that is powerful for improving flexibility and strength. Frog pose is a great exercise to incorporate into your yoga practice after a warm-up,” says yoga expert Dr. Hansaji Yogendra Vasudeva.

Benefits of Frog Pose or Mandukasana

Here are some of the notable benefits of frog pose:

1. Opens your hips and improves mobility

Regular yoga practice helps improve mobility and balance your body, according to a study published in the Journal of Age and AgingSimilarly, frog poses can help relieve chronic muscle tension caused by long hours spent at a desk or in your vehicle. Regular practice of this pose can improve hip mobility and flexibility, making it easier to sit cross-legged on the floor.

2. Reduces lower back pain

A study published in the Journal of Orthopaedic Rheumatology It has been found that practicing yoga daily can help relieve back pain. So, if you are looking for ways to relieve back pain, practicing the frog pose can help you. This pose lengthens the spine and releases tension in the hips. It helps relieve lower back pain and stiffness.

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3. Keeps stress at bay

According to a study published in the International Journal of Yoga, practicing yoga regularly increases focus, reduces stress and anxiety, and improves overall mental health. The frog pose has a calming effect on the mind. It can relieve tension by providing a sense of calm and helping you relax.

4. Improves digestion

The frog pose improves digestion and relieves constipation by applying gentle pressure to the abdomen. “It stimulates the digestive organs and promotes regular bowel movements,” says Dr. Hansaji.

5. Improves blood circulation

Frog pose can improve blood flow to the pelvis, improving overall circulation and possibly relieving menstrual discomfort. “This can be especially beneficial for people who sit or stand for long periods of time, as it minimizes swelling and the risk of blood clots,” the expert says.

6. Improves sleep

The frog pose will help you sleep better and relieve daily stress. According to a study published in the Integration of brain behavior and immunity Yoga has been found to reduce the time it takes to fall asleep, improve sleep duration and sleep quality. Frog pose promotes relaxation and reduces stress, making it easier to fall asleep and improving overall sleep quality.

How to do frog pose or mandukasana?

Here is a complete guide on how to do the frog pose or mandukasana, as explained by yoga expert Himalayan Siddha Akshar.

• Step 1: Start by keeping your hands and knees in a tabletop position.
• Step 2: Slowly spread your knees apart, moving them toward the edges of your mat.
• Step 3: Turn your toes outward and flex your feet so that the inner edges of your feet are on the floor.
• Step 4: Lower your forearms, keeping them parallel to each other.
• Step 5: Slide your hips back slightly, keeping your ankles in line with your knees.
• Step 6: Keep your spine neutral, neither arched nor rounded.
• Step 7: Hold the pose for 30 seconds to 5 minutes, depending on your comfort level.

Note: Practice for 1-2 minutes (depending on your comfort level), breathing normally.

Breathing Pattern for Performing Frog Pose

In this pose, focus on deep, slow breaths:

• Take a deep breath through your nose, letting your belly expand.
• Exhale slowly through your nose, feeling your stomach contract.
• Try to achieve a 1:2 inhale/exhale ratio (e.g., 4 counts inhale, 8 counts exhale).
• Continue breathing in this pattern throughout the pose, allowing it to deepen your relaxation.

Side Effects of Frog Pose or Mandukasana

Mandukasana is a beneficial asana but may not be suitable for everyone due to certain limitations and contraindications which are as follows as explained by yoga expert Himalayan Siddha Akshar.

• Digestive problems: This may cause discomfort if you have eaten recently.
• Headache: Some people may feel increased pressure in the head area.
• Back ache: If you have back problems, this pose could make them worse.
• Knee and hip pain: Exaggerating posture can strain these joints.
• Not suitable for everyone: Pregnant women, people with high blood pressure or who have recently had abdominal surgery should avoid it.

Practicing mandukasana under these conditions may aggravate existing problems or cause discomfort, so it is important to consult a healthcare professional or qualified yoga teacher if any of these concerns apply.

Things to keep in mind!

While yoga poses are generally considered safe, it is essential to avoid overexertion during practice. Mindful execution with proper alignment is essential to ensure safety for most individuals. However, it is imperative to listen to your body’s signals, adapt poses as needed, and consult a qualified teacher, especially if you have any health concerns or specific conditions.