Are you looking for a yoga asana that can provide a multitude of benefits for your mind and body? Look no further than Mandukasana, also known as the Frog Pose. This pose may look simple, but it packs a powerful punch when it comes to reducing stress and anxiety, strengthening the core, improving posture, and much more.
Here, you can find out about the benefits of Mandukasana and how this asana can help you achieve overall health and well-being.
What is Mandukasana?
The term ‘Mandukasana’ is derived from Sanskrit, where ‘Manduk’ implies a frog and ‘asana’ means pose.
This yoga pose is named Mandukasana because, when you do it, your body resembles that of a frog.
Mandukasana yoga, also known as frog asana, is a hip-opening pose because it concentrates on extending and stretching the hip.
Mandukasana is traditionally said to awaken the ‘Svadisthana chakra’, which is Hindu Tantrism’s second major chakra. This chakra opens the sacrum and spleen. Svadisthana chakra is the centre of enjoyment, pleasure, and creativity. It promotes increased productivity, inner acceptance, and focus.
Mandukasana Benefits
Mandukasana is a powerful hip-opening posture that is believed to release emotions, specifically when held for several minutes while incorporating mindfulness practises. Mandukasana can be implemented in a longer yoga regimen or by adding it to a hip-opening sequence.
Though very little research is concentrated on Mandukasana benefits, there have been a substantial number of studies claiming the health benefits of regular yoga practises, which indeed include Mandukasana.
So, why wait? Let us see some of the health benefits of Mandukasana.
1. Helps in diabetes control
Several yoga practises, including yogasana, meditation, and breathing exercises, have been found to improve the management of type 2 diabetes by decreasing the risk of complications and helping to control blood sugar levels.
According to one study, yoga poses, including Mandukasana, may enhance pancreatic function.
The most benefit may be obtained by holding this position for a minimum of 30 seconds and gradually extending the time.
2. Improves emotional and mental health
The frog Pose has a relaxing impact on both the mind as well as the body, which may help relieve anxiety, stress, and depression. While additional solid research is required specifically on Mandukasana, one study suggests yoga may help relieve the symptoms of depression.
Additionally, according to another study, just 12 minutes of yogic meditation can help reverse neural responses associated with stress.
3. Improves posture
Mandukasana may help with extending and stretching the hips and inner thighs while also boosting the overall range of motion and flexibility—notably around the hips, which are important regions at play in the posture. Additionally, it stretches the back muscles and helps with pain in the lower back.
While there hasn’t been a lot of research on Mandukasana specifically, evidence indicates that, when compared with physical therapy, yoga gives similar pain relief to physical therapy for people with persistent pain in the lower back.
4. Strengthens the abdominal muscles
Mandukasana strengthens the abdominal muscles by compressing them during the pose.
Moreover, a study published in 2017 concluded that the core muscles are engaged in yoga postures that require trunk and pelvic movements. This is the case in the frog posture as well.
5. Helps in digestive function
Mandukasana can help stimulate the digestive system by compressing the abdominal organs, which helps improve digestion and eliminate waste products from the body. It also helps to relieve constipation and bloating.
6. Helps reduce occupational stress
Yoga can help minimise the negative impacts of work-related stress, such as mood swings, digestive problems, and low back pain.
One small study revealed that educational institution heads who took part in a 1-week yoga training programme that included breathing exercises, lectures, and yoga postures, including extended frog pose, had decreased levels of occupational stress and improved health.
Mandukasana steps
Mandukasana is a simple yoga pose that is suitable for all age groups. Here are some simple Mandukasana steps you can follow:
- Begin in Vajrasana (thunderbolt pose) by kneeling on the floor with your legs folded under you.
- Place your hands on your knees, take a deep breath, and exhale.
- Lower your body forward until your forehead touches the ground or your hands, keeping your buttocks on your heels.
- Bring your hands behind your back and hold your wrists.
- Take a deep breath and hold the pose for a few seconds.
- Release your hands and slowly come back to the starting position in Vajrasana.
Who should avoid doing Mandukasana? - People with knee or hip injuries or pain, as well as those with lower back issues, should avoid practising Mandukasana, or the frog pose.
- Additionally, pregnant women should avoid this pose as it involves deep compression of the abdomen.
As with any yoga practise, it’s important to consult with a qualified yoga instructor or healthcare professional before attempting this asana, especially if you have any pre-existing medical conditions or injuries.
Takeaway
In conclusion, Mandukasana is an excellent asana for improving overall health and well-being. It has numerous benefits for the mind and body, making it a popular choice among yoga practitioners. By incorporating this asana into your daily yoga practise, you can enjoy improved digestion, reduced stress and anxiety, improved posture, and increased flexibility, among many other benefits. However, it is important to practise this asana under the guidance of a certified yoga instructor, especially if you have any pre-existing medical conditions or injuries.
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