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Mandukasana Yoga Asanas precautions, benefits and pose

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Mandukasana Yoga: 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 of Mandukasana Yoga

  • 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.

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