MANDUKASAN ( Frog Posture)
In Sanskrit, “Manduka” means “Frog”. The posture of the body in the final stage looks like a frog. That is why this asana is called Mandukasan.
Benefits:
· Activates pancreas gland and hence beneficial for diabetic patients
· Removes obesity and gas related problems
· Strengthens kidneys and helps in removing urinary diseases
· Sets right navel disorders as it puts pressure on navel region
· Corrects liver disorders
· Improves emotional feelings as adrenal glands are activated
· Sets right intestinal disorders
· Helps in toning the muscles of the shoulders and abdomen
· Reduces fat from thighs, belly and hips
Caution:
· People suffering from severe back pain and cardiac problem and patients who have undergone abdominal surgery should avoid this asana
· Knee pain patients should avoid it
· People suffering from ankle injuries, high blood pressure, insomnia, migraine should avoid it
· Pregnant women should not practice it.
Techniques (How to perform):
Variation 1
· Sit on a yoga mat in Vajrasan
· Keeping thumps inside, place both the fists on the navel in such a manner that the roots of thumbs remain towards navel
· Inhale and stretch the upper part of the body
· Exhaling to the maximum, keeping the chin ahead, bend forward to the maximum. Your chest should touch your thigh
· Keep the neck upward in the final posture with open eyes
· Normalizing the breath, stay as per capacity
· Inhaling, come back slowly to the Vajrasan position.
Variation 2
· Sitting in Vajrasan, make cup of the left palm, keep it on the navel and place the right palm on it
· Exhaling slowly to the maximum, bend forward keeping the chin ahead
· Keep the neck upwards in the final posture
· Normalizing the breath, stay as per capacity
· Inhaling, come back slowly
· Take Bishram in Vajrasan.
Contributed By: Pranabandhu Behera,Retired A.R.O,DDK , Bhubaneswar with support from Shri Chandan Mohanty(Demonstration)
