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How to do Mandukasana (Frog Pose) and What Are Its Benefits

Most of us strive for a well-shaped and toned abdomen. It is a sign of great body and health. Also, for diabetic people, there are many yogic postures which are recommended. To get a great abdominal region and controlling diabetes, Mandukasana, or Frog Pose is an excellent yoga pose. It tones the entire abdominal region and tones the organs in this region. Mandukasana, in Sanskrit, means, Manduk which stands for Frog and Asana which stands for Pose. In the final position of this asana, the posture of the practitioner resembles a frog. This asana has various variations and owing to this, we have mentioned how to practice this asana along with its benefits.

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How To Do Mandukasana

  1. First, you need to sit in Vajrasana which is also known as the thunderbolt pose. It is a simple kneeling pose.
  2. Now, with your hands, make a fist with the thumb tucked well inside your four fingers.
  3. Place your fists on the abdomen region on both sides of your navel.
  4. Now exhale and start pulling the abdomen inside slightly. After this, bend forward slowly and start pressing the navel with your fists.
  5. Keep your back as straight you can get, and keep looking forward in your bend position.
  6. Now keep your breath well outside in this pose and maintain it for a period of time which is comfortable for you.
  7. Now to release this pose, inhale and then slowly raise your trunk up to the kneeling pose and bring your hands back to your sides and then relax.
  8. Repeat this process for 4-5 times.

7 Best Benefits of Mandukasana( Frog Pose)

  • It tones all of the organs that are situated in the abdominal region which also includes the stomach.
  • It improves the pancreas and is quite beneficial for people suffering from diabetes.
  • It also helps in relieving constipation.
  • Helps alleviate menstrual discomfort.
  • It also helps in reducing the extra belly fat along with extra fat on the waist as well as thighs, hence helping in reducing weight.
  • It improves excretory as well as digestive functions.
  • It provides a good stretch to the muscles of the back.
  • It helps in relieving the pain in the legs, knees, and ankles.

Poses to Prep You for Manudkasana

  1. Cat-Cow Stretch: This gentle warm-up stretches the spine and hips, helping to prepare your body for deeper poses.
  2. Low Lunge: This pose stretches the hip flexors, hamstrings, and quadriceps, which are all important muscles to prepare for Mandukasana.
  3. Bound Angle Pose: This pose stretches the inner thighs and groins, which can help increase flexibility for Mandukasana.
  4. Child’s Pose: This restful pose gently stretches the hips, thighs, and ankles, and can help you relax and prepare for more challenging poses like Mandukasana.
  5. Garland Pose: This squatting pose stretches the hips, groin, and ankles, and can help build strength in the legs and lower back.

Contraindications for Mandukasana

  • People who are suffering from back pain shouldn’t practice forward-bending poses in general. Hence they should avoid this asana.
  • Those who have any type of knee or hips injury should also avoid this asana.
  • People suffering from ulcer should avoid mandukasana.
  • Pregnant women shouldn’t do this asana.
  • In case the practitioner had any surgery recently of the chest, abdomen, legs or knees, he/she shouldn’t do this pose.


The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional