Mandukasana

In Sanskrit, "manduk" signifies "frog". This posture's leg arrangement is similar to a frog's hind legs. Thus, the moniker.

Sequence

1. Assume the Vajrasana  posture with the posterior planted firmly on the floor between the upturned feet.
2. The toes of the feet should wrap around the back.
3. Rest the knees on the floor, keeping them as wide apart as possible.
4. With the soles facing upward, the feet should point in the direction of one another.
5. Both the edges of the feet and the heels must touch the ground.
6. Toes should point outward and the feet should be at a straight angle to the legs.
7. The large toes should come into contact with one another behind the back.
8. This puts you in a squat between your heels.
9. Place your hands on your corresponding knees, palms down. knees.
10. Set your back straight and focus directly ahead.
11. Sit erect in this position for about ten seconds without strain.

Caution

People suffering from peptic or duodenal ulcer, severe back pain  and cardiac problem, and patients who have undergone abdominal surgery should avoid this exercise.

Benefits

1. Mandukasana enhances every organ's performance.
2. It is beneficial to those with stomach issues.
3. It enhances lung capacity, circulation in the abdominal and chest walls, and muscle tone in the shoulders and abdomen.
4. For some, it also relieves sciatica.
5. The asana improves coordination and fluidity of movement, particularly in the knee and ankle joints.

Yoga Asanas

Amila Sulabhasana | Ardha Halasana | Ardha Matsyendrdsana | Ardha Padmasana | Ardha pavanmuktasana | Arohandsana | Bhujangasana | Chakrasana | Dhanurasana | Gomukha-asana | Halasana | Hasta Parshvasana | Hastapaddsana | Katichalana | Katishaktiasana | Makarasana | Mandukasana | Matsyasana | Mayurasana | Naukasana | Navasana | Padahastasana | Padmasana | Pagachalana | parivrtta trikonasana | Parvat Trikonasana | Parvatasana | Paschimottasana | pavan muktasana | Sarvangasana | Setubandh asana | Shalabhasana | Shashankasana | Shavasana | Shirshasana | Siddhasana | Sitting Position for yoga | Skandha katiasana | Sukhasana | Supine Position for yoga | Supta-vajrasana | Surya namaskar | Trikonasana | Uddyiana Bandha | Uttan Tadasana | Uttana padasana | Utthit padmasana | Vajrasana | Viparitakarani mudra | Vrikshasana | Yoga Mudra |