Description:

Frog is referred to as the 'Manduka' in Sanskrit. As the body resembles the posture of an erect frog, so this asana has been named as the Mandukasana.



English Name: Frog Pose



Procedure:

1. Sit up in Vajrasana. Keep your knees wide apart, your body straight and let the great toes touch each other.

2. Move your feet and knees apart from each other and form a table posture.

3. Rest your forearms on the ground; interlace the fingers and join your palms lightly, thus forming a triangle.

4. Further press your forearms onto the ground so as to support your full weight.

5. Press your pubic bones downward and let them become heavy.

6. Stretch your spine by pushing your head backward from your shoulder.

7. Try to press the tailbone more towards your heels and retain this posture for 6-8 seconds.



Benefits:

1. Enhances the functioning of all the organs of your body.

2. This asana ensures increased blood circulation and also improves the lungpower.

3. It has a curative effect over constipation, diabetes and other digestive problems.

4. It tones up the abdominal and the shoulder muscles.



Contradictions:

If in the recent past you have undergone a major surgery, then it is advisable that you avoid this asana. Moreover, people who are suffering from ulcer, severe back aches and cardiac troubles must consult their physician before practicing this asana.