Mandukasana – The Frog Pose

Mandukasana or the Frog Pose tones all the organs in the abdomen and is excellent for diabetes. In Sanskrit, Manduka means frog and Asana means a pose. In the final position, the posture resembles a frog. Mandukasana has many variations, but here we mention the most popular version.

How to do Mandukasana (The Frog Pose)?

  1. Sit in Vajrasana or the thunderbolt pose. This is the simple kneeling posture.
  2. Make a fist with both hands with the thumb tucked inside the four fingers.
  3. Place the two fists on the abdomen on both sides of the navel.
  4. Exhale and pull the abdomen slightly inside. Slowly bend forward and press the navel with both the fists.
  5. Keep the back as straight as possible and look forward in the bend position.
  6. Keep the breath outside in this position and maintain it for as long as you are comfortable.
  7. To release the pose, inhale and slowly raise the trunk up to kneeling position, bring the hands back to the sides and relax.
  8. Repeat this for about 3 – 5 times.

Now let us talk of the benefits of this asana.

Benefits of Mandukasana (The Frog Pose)

  1. Mandukasana tones all organs in the abdomen including the stomach.
  2. It is good for the pancreas and has beneficial for diabetes.
  3. It can relieve constipation.
  4. It can reduce extra fat in the belly, waist and thighs and helps in weight reduction.
  5. Mandukasana improves digestive and excretory functions.
  6. It gives a good stretch to the back muscles.
  7. It can relive pain in the knees, legs and ankles.


 Contraindications for Mandukasana (The Frog Pose)

  1. Those who have back pain should avoid forward bending asanas in general.
  2. Those who have any injury of the knees or hips should avoid doing Mandukasana.
  3. Mandukasana should not be done by pregnant women.
  4. If you had any recent surgery of the abdomen, chest, knees or legs, then avoid doing this pose