Mandukasana Yoga Asanas precautions, benefits and pose

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.