Why is it called Manduki Mudra?
Manduki Mudra is named after the Sanskrit word "Manduka", meaning frog or tadpole. The final sitting posture resembles the calm, grounded position of a frog, which is why this yogic practice is known as Manduki Mudra.
How to Perform Manduki Mudra
- Sit comfortably in Dandasana (staff pose) on a yoga mat.
- Slowly inhale and gently bring the right toe backwards under the right buttock using your right hand.
- Repeat the same movement with the left toe, placing it under the left buttock.
- Keep both knees parallel to each other and place your hands on your knees.
- In the final posture, the soles rest beside the buttocks, the spine remains straight, and the eyes are closed or softly focused on a single point.
- Roll the tongue upward toward the palate and gently twist it right and left while maintaining awareness.
- Breathe deeply and calmly, focusing your attention on the Ajna Chakra (third eye).
- After a few breaths, slowly exhale, bring both toes forward, and return to a relaxed position.
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