The word "Manduk" refers to 'frog' in Sanskrit. In this pose the legs of the practitioner look like the hind legs of a frog.
Sequence:
- Sit on the floor and get into Vajrasana pose. The posterior should be resting on the ground in between the feet of the folded legs.
- Separate your knees to make a fair gap in between.
- The knees should be touching the floor at all times.
- Soles of the feet must be facing upward.
- Both feet should be facing each other with the big toes of both feet touching each other.
- The outer edges of the feet should be touching the ground.
- Bring the heels of both the feet together, so you would now be squatting between the heels.
- Place your palms on the respective knees.
- Straighten your posture and look in front.
- Maintain this posture till you start feeling the strain.
Caution:
- Cardiac patients should avoid this pose.
- This pose is not meant for people suffering from back pain, ulcer or those who have had abdominal surgery.
Benefits:
- This pose is beneficial to all organs of the body.
- Mandukasana gives you relief from diabetes, digestive disorders and constipation.
- This pose improves the flexibility and mobility of the knee and ankle joints.
- It helps tone muscles of the shoulder and abdomen.
- Regular practice of this pose increases your lung capacity.
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