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Frog Pose Yoga

Yogi’s Guide to Frog Pose Yoga

The Frog Pose Yoga is a sitting yoga asana which tones your abdominal region, thighs, lubricates knee joints, and improves digestion. As a yoga practitioner, you can easily do this asana. The bowing down motion you do in this yoga posture relaxes your mind and body.

Do you know by what Sanskrit name this yoga asana is known as? Let us find out.

Frog Yoga Pose Aka The Mandukasana

The word Mandukasana is a Sanskrit word. It is divided further into two parts namely, Manduka which means frog and asana, which means pose. The position of your legs in this pose makes it similar to a frog.

Doing this yoga asana helps develop inner energy. It helps the practitioner to dissipate the energy from the external to the internal. In the long run, this helps you enter into a state of self-sustenance.

Do you know that it was Vishnudevananda Saraswati who gave the complete description of the Frog Pose Yoga in his book titled – The Complete Illustrated Book of Yoga.

To help you practice this yoga asana with ease, yoga experts have come up with a small guide.

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Guide to Practice Frog Pose Yoga

Given below are the different steps of practicing this yoga asana without any hassle.

Precautions & Contradictions

  • Did you have peptic or duodenal ulcers, or abdominal surgery in the recent past? Avoid doing this yoga asana.
  • In the lower back and spinal injury, you should avoid doing this asana.
  • Do not practice the Mandukasana especially if you are suffering from stomach ache, diarrhea, knee, or ankle-related condition.

Let us check out how you can practice this yoga asana.

Steps to Frog Pose Yoga

  • Sit in the Vajrasana position on the yoga mat. Your toes should touch each other behind the body.
  • Bring your hand before the abdomen. Make the Adi Mudra gesture with your hands.
  • Inhale and exhale fully. Keep hands in the Adi Mudra on either side of your navel.
  • Draw in your navel.
  • Bend forward slowly and apply a light pressure through the fist on your abdomen.
  • Look forward or towards the ceiling when you bend. It keeps your back in a straight line.
  • Hold this pose.

Enroll in a certified yoga institute in India to learn the Frog Pose Yoga from experienced yoga teachers.

How Should I Come Out Of the Pose?

Yoga release the pressure you applied to the abdomen. Slowly straighten your torso and inhale while doing so. Place both hands by your hips and sit in Vajrasana.

Frog Pose Yoga Beginner Tips

  • Make sure your chest touches the thighs when bending forward.
  • Avoid breath retention. Follow shallow breathing.

Do you know about the two major variations of the Frog Pose Yoga? Keep reading to know the answer.

Mandukasana Variations

Given below are two variations of the Frog Pose Yoga.

1) Adho Mukha Mandukasana

The best variation of Mandukasana for opening tight hip muscles. In this variation your head goes down from the chest level.

2) Uttana Mandukasana

In this variation of this Yoga, your trunk remains upward and straight. The hands remain back and cross each other at wrists.

Doing either of these variations offers you a world of benefits which include:

Benefits of Frog Pose Yoga

Given below are 5 major benefits of the Mandukasana.

  • Lays pressure on the abdomen. This massages and stimulates the abdominal organs which restore health.
  • The pressing of Pancreas during the Frog Pose Yoga helps stimulate Insulin which is helpful for diabetic patients.
  • Lowering your head while bending forward in this asana rushes blood towards your brain. It helps keep stress and anxiety away for good.
  • Improves the metabolic rate which helps burn extra fat from your belly and waist.
  • Stretches and strengthens your hips, lower back, knees, and ankles. It also improves blood flow to ensure their proper growth.
  • Helps stretch your torso which helps improve pulmonary function. It is what makes your shoulders supple and flexible.

Do you want to keep the abdominal region toned and healthy? Enroll in a certified yoga school to learn the Yoga from experienced yoga teachers. They will guide you on everything there is to know about this powerful yoga asana.


Want to keep the abdominal region toned and healthy? Enroll in a certified yoga school to learn the Frog Pose Yoga from experienced yoga teachers.

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