Mandukasana
In Sanskrit, the term 'Manduka' means 'frog'. The yoga practitioner while practising this posture will have to arrange his legs akin to the hind legs of a frog.
METHODOLOGY
One can proceed to the Mandukasana posture from the Vajrasana position.
Your posterior must be firmly planted on the ground.
The posterior will have to be placed on between the upturned feet.
The inner edges of the feet should be encircling the posterior.
Rest the knees on the floor.
Spread the knees to the maximum limit.
The soles will be facing upwards.
The feet will be pointing towards each other.
The toes must touch each other while they remain behind the posterior.
In this position you would be squatting between the heels.
Rest the palms downwards on the knees.
Straighten the spine.
Look straight.
Sit erect.
Maintain this position till you start feeling the strain. Generally, this should be experienced in about 10 seconds.