Manduka Asana (Frog Posture)

In Sanskrit, Manduka refers to frog. The posture of Sadhaka resembles to a normally sitting frog, hence the name.

1. Be seated in Vajrasana. Close your fist with thumbs in.

2. Join knuckles and place them over navel, elbows and fore arms be kept in a straight line and parallel to floor.

3. Exhale fully  with  keeping pressure of  knuckle (of index finger) on navel and stomach drawn in.

4. Lean forward so as to touch forehead, chin or the tip of the nose to floor.

5. Those who have any problem in retaining air out, may keep on breathing normally.

6. Loose down the elbows in the final position.

7. Be also watch full that while leaning down, hips keeps on touching the heels.

8. Maintain the posture for a minute or so and return to normal Vajrasana posture with inhalation in reverse order of practice.

9. Relax after performing three rounds of Manduka Asana.

Benefits of Manduka Asana (Frog Posture) – Practice of Manduka Asana invigorates pancreas and thus increases formation of insulin, which helps in digesting sugar, therefore very useful for diabetic patients. Also helps in constipation, gastric and other digestion problems, provides relief in heart problems.