Does your job require prolonged sitting, leading to bad posture and back pain? Including a yoga pose like the frog pose can be helpful. Also known as mandukasana, it is a powerful yoga pose that helps to alleviate back pain and increase mobility. While it may appear simple, this asana is a good way to enhance overall mobility. Regular practice of this pose may also help with digestion, and muscle strength, and offer several other benefits. The frog pose is also considered a preparatory pose for more advanced hip-opening asanas. Here’s how to do it properly and all the benefits it has to offer.

What is frog pose or mandukasana?

The name mandukasana comes from Sanskrit: “manduka” meaning frog and “asana” meaning pose. The final position resembles the position of a frog. “It is a deep hip opener and a powerful pose for enhancing flexibility and strength. Frog pose is an excellent exercise to incorporate into your yoga practice after a warm-up,” says yoga expert Dr Hansaji Yogendra Vasudeva.

Benefits of frog pose or mandukasana

Here are some of the notable benefits of the frog pose:

1. Opens up your hips and improves mobility

Regular practice of yoga helps to improve mobility and aids in balancing your body, as found in a study published in the Age and Ageing Journal. Similarly, frog poses can help to relieve chronic muscle tension caused by spending long hours at a desk or in your vehicle. Regular practice of this pose can improve hip mobility and flexibility, allowing you to sit cross-legged on the floor more easily.

2. Reduces lower back pain

A study published in the Journal of Orthopaedic Rheumatology found that doing yoga daily can help alleviate back pain. So, if you are looking for ways to ease back pain, practising the frog pose can help. This pose lengthens the spine and releases tension in the hips. It helps to alleviate lower back pain and stiffness.

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3. Keeps stress at bay

Regular yoga increases focus, reduces stress and anxiety, and boosts overall mental health, according to a study published in the International Journal of Yoga. The frog pose has a soothing effect on the mind. It can relieve tension by providing a sense of calm and help relax you.

4. Improves digestion

The frog pose improves digestion and relieves constipation by applying gentle pressure on the abdomen. “It stimulates the digestive organs and encourages regular bowel movements,” explains Dr Hansaji.

5. Enhances blood circulation

Frog pose can enhance blood flow to the pelvis, improving general circulation and possibly alleviating menstruation discomfort. “This can be especially beneficial for people who sit or stand for long periods, as it minimises swelling and the risk of developing blood clots,” says the expert.

6. Improves sleep

Doing frog pose will help you sleep better and get you relief from everyday stress. According to a study published in the Brain Behaviour and Immunity Integrative discovered that yoga can minimise sleep onset delay, enhance sleeping period, and improve sleep quality. Frog pose promotes relaxation and reduces stress, making it easier to fall asleep and improving overall sleep quality.

How to do frog pose or mandukasana?

Here is a complete guide on how to do frog pose or mandukasana, as explained by yoga expert Himalayan Siddha Akshar.

• Step 1: Start with keeping your hands and knees in a tabletop position.
• Step 2: Slowly widen your knees apart, moving them toward the edges of your mat.
• Step 3: Turn your toes outward and flex your feet so the inner edges of your feet are on the floor.
• Step 4: Lower down onto your forearms, keeping them parallel to each other.
• Step 5: Slide your hips back slightly, keeping your ankles in line with your knees.
• Step 6: Keep your spine neutral, neither arched or rounded.
• Step 7: Hold the pose for 30 seconds to 5 minutes, depending on your comfort level.

Note: Practice for 1-2 minutes (as per individual comfort), breathing normally.

Breathing pattern to perform frog pose

In this pose, focus on deep, slow breaths:

• Inhale deeply through your nose, letting your belly expand.
• Exhale gently through your nose, feeling your belly constrict.
• Aim for a 1:2 inhale-to-exhale ratio (for example, 4 counts in, 8 counts out).
• Continue to breathe in this pattern throughout the position, allowing it to deepen your relaxation.

Side effects of frog pose or mandukasana

Mandukasana is a beneficial asana but may not be suitable for everyone due to certain limitations and contraindications which are as follows, as explained by yoga expert Himalayan Siddha Akshar.

• Digestive problems: It can cause discomfort if you have eaten recently.
• Headaches: Some people might experience increased head pressure.
• Back pain: If you have back issues, this pose might worsen it.
• Knee and hip pain: Overdoing the pose can strain these joints.
• Not suitable for everyone: Pregnant women, people with high blood pressure, or recent abdominal surgery should avoid it.

Practising mandukasana under these conditions may exacerbate existing issues or lead to discomfort, so it is important to consult a healthcare provider or a qualified yoga teacher if any of these concerns apply.

Things to keep in mind!

While yoga asanas are generally considered safe, it is essential to avoid overexertion during practice. Mindful execution with proper alignment is key for ensuring safety in most individuals. However, it is imperative to attune to your body’s signals, adapt postures when necessary, and consult a qualified teacher, especially if you have specific health concerns or conditions.