Manduka, a Sanskrit word means ‘frog’. In this asana, the final posture resembles the shape of a frog. Hence, it is named Mandukasana.
Let us perform Mandukasana by following the steps given below:
1. Sit in Vajrasana.
2. Make the fists with thumbs inside and put them near navel and press the navel area.
3. Exhale slowly, lean forward from the waist, lower the chest, so that it rests on the thighs.
4. Keep the head and neck raised and gaze in front.
5. Maintain the position comfortably for 5-10 seconds.
6. To release the posture, come back to the sitting position by raising the trunk; remove your fists from the navel area and sit in Vajrasana.
Remember the following points:
| Dos |
Don’ts |
| Keep the head and neck raised in final position. |
Do not lean beyond the capacity. |
| Look in the front. |
Do not jerk the body while leaning forward. |
| Put pressure on the navel area. |
|
Benefits
- This asana is beneficial for the people having heavy bellies, thighs or hips.
- It eliminates gases from the abdomen.
- It benefits people suffering from constipation, diabetes and digestive disorders.
Limitation
- Person with slipped disc, lumber spondylitis or any other major disease of the spine should not practise this asana.
