How to do Mandukasana (The Frog Pose): Steps & Health Benefits


Health benefits of Mandukasana include strengthening Ankles, Knees, Hips and Back, Helps to Prevents Diabetes, Improves Digestive Health, Improves Cardiovascular Health Improves the Function of the Kidneys and Livers

September 24, 2017


Mandukasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Frog Pose. The name Mandukasana actually comes from Sanskrit words, where Manduka means Frog and Asana mean Pose. So combine all the words, it's pronounced as The Frog Pose.  This Asana is very similar resembles to a seated Frog, so this asana is named as The Frog pose.

Mandukasana has lots of health benefits; among that some of the health benefits of Mandukasana include strengthening Ankles, Knees, Hips and Back, Helps to Prevents Diabetes, Improves Digestive Health, Improves Cardiovascular Health Improves the Function of the Kidneys and Livers, Relieves Stress and Anxiety, Enhance Sexual Health and Improves Blood Circulation.

Before we go to do this asana, we should know for whom this Mandukasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Mandukasana (The Frog Pose):

  • To start this asana get onto the yoga mat and sit comfortable in Vajrasana (The Thunderbolt Pose)
  • Now close the fists of your both hands.
  • Now press your thumb inside with the fingers.
  • Slowly breathe out and press the navel with both your fists and bend forward.
  • Hold the breath in this position and you should look forward.
  • Stay in this position for some time and keep in this position as much as you can. 
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, breathe out and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Mandukasana (The Frog Pose):


Mandukasana Helps to Prevents Diabetes:

Different Studies have been proven that regular practice of Mandukasana helps to improve the production of insulin in our body, which helps to slow down the absorption of sugar in our blood, which is the main cause of diabetes. Researchers have suggested this asana for those who are already suffering from diabetes.

Mandukasana Improves Digestive Health:

One of the best health benefits of Mandukasana is, it’s improving the digestion. Different studies have been proven that Regular practice of Mandukasana can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation.

Mandukasana Strengthen Ankles, Knees, Hips and Back:

While practicing Mandukasana, it stretches our Ankles, Knees, Hips and Back muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Mandukasana will helps to reduce the back pain and prevent the risk of injury in the Ankles, Knees, Hips and Back region.

Mandukasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Mandukasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is going down it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Mandukasana Improves the Function of the Kidneys and Livers:

Different studies have been proven that regular practice of Mandukasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Mandukasana Relieves Stress and Anxiety:

Different studies has been proven that regular practice of this Mandukasana on a regular basis can improve blood circulation to the brain and helps to reduce the stress and anxiety, because while doing this asana our head is going against the gravity toward, down, which helps to improve the blood flow to the brain, this ensure brain get sufficient amount of oxygen and other vital nutrients, this is very beneficial in relieving the stress and anxiety.

Mandukasana Enhance Sexual Health:

Practicing of Mandukasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Mandukasana Improves Blood Circulation:

When we are doing Mandukasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Health Benefits of Mandukasana