How to do Mandukasana (Frog Pose)
Mandukasana, also known as Frog Pose, is a powerful yoga posture that mainly targets the abdomen, digestion, and pelvic organs. This asana is especially beneficial for improving digestive health, reducing belly fat, and relieving menstrual discomfort. Regular practice of Mandukasana helps tone the waist and thighs and supports overall metabolic health.
Step-by-Step Guide to Perform Mandukasana
- Sit in Dandasana with legs stretched forward.
- Slowly bend both legs backward and sit in Vajrasana, with the feet placed under the buttocks.
- Make fists with both hands, inhale deeply, and place the fists gently on the groin or lower abdominal region.
- Maintain a firm posture and gradually bend the upper body forward.
- In the final position, the face should be towards the floor, the neck kept straight, the spine bent forward, and the feet placed together under the buttocks.
- Hold the posture for a few deep breaths.
- While exhaling, slowly raise the body back up, release the fists, and relax in Dandasana.
- Repeat 3 to 4 times, gradually increasing the holding duration.
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