The word yoga means to join or unite. Connecting with the self or the divine spirit or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you practice all of these, it helps you achieve enlightenment. Yoga asanas and pranayama can help cure many health conditions and manage their symptoms.

There are many yoga postures and each one has its own benefits. One of them is mandukasana. also known as Frog PoseThis asana helps to improve your productivity and focus. The name Mandukasana is derived from the Sanskrit words ‘manduka’ which means ‘frog’ and ‘asana’ which means ‘posture’. When you perform this yoga pose, your body looks similar to a frog and hence it is known as Mandukasana. This asana is known for many health benefits.

But first, let us see how to do this asana correctly.

• Sit on the table and make sure your hands and knees are touching the floor.
• Then, keep your arms in line with your shoulders and your knees below your hips. Stay in this position for a few seconds.
• Slowly start moving both knees outwards, and keep the ankles and feet in line with the knees.
• Make sure to keep your hips open and then turn your legs outward and stretch the ankles until the inner part of the foot, ankle and knee touch the floor.
• Then slowly place your arms and elbows on the ground and keep your palms flat on the ground. Stay in this position for a few breaths.
• Then exhale and extend your arms forward and bring your stomach, chest and chin down parallel to the floor.
• Begin to move your hips backward and keep them still. At this point, your hips are open and you should stay in this pose for a few breaths.
• Then, slowly lift your body up and release the pose by pushing on the hand.

health benefits of mandukasana

Improves digestion

This pose helps stimulate the abdominal organs, thereby improving the digestive process and relieving common problems like constipation and indigestion. The forward bend puts pressure on the abdomen and massages the internal organs, thereby aiding digestion.

Improves flexibility

This asana helps stretch the hips, thighs, and ankles, thereby improving the flexibility of the lower body. When you practice this pose regularly, it helps loosen tight muscles and increase the range of motion, making everyday movements easier and reducing the risk of injuries.

Reduces belly fat

The pressure and the use of abdominal muscles while performing this pose helps in reducing excess fat around the abdomen and toning it. Paired with a balanced diet and regular exercise, it can also help you get a lean midsection and improve overall body composition.

Regulates blood sugar levels

Mandukasana impacts the pancreas, improving its function and helping in the regulation of insulin production. It can be beneficial for people suffering from diabetes or those at risk of developing this condition, helping you maintain stable blood sugar levels.

Provides relief from stress and anxiety

The forward bend and breathing in this asana helps you relax, calm your mind and reduce stress and anxiety levels. This asana also aids in mindfulness and helps relieve any mental tension.

Improves blood circulation

By compressing and then releasing the abdominal area, this pose also helps improve blood circulation to the organs and tissues. Improved circulation helps in better nutrient delivery and waste removal, leading to improved overall bodily functions.

Strengthens the back muscles

This pose activates and strengthens the back muscles, especially the lower back. Regular practice strengthens the back, reduces pain and improves posture which is important for a healthy spine.

Get the latest news on Times Now along with breaking news and top headlines on fitness, health and more from around the world.