Mandukasana is one of the easiest asanas; suitable for practitioners of any age group. This asana mainly focuses on toning stomach muscles, along with stimulating pancreas to regulate the secretion of insulin, thus controlling glucose level.
Etymology of Mandukasana
The term Mandukasana is made up of two Sanskrit words- “Manduka” Means Frog and Asana means posture, as the body posture of the practitioner assumes the shape of the sitting frog.
Performing Mandukasana
1. Sit on the floor in Vajrasana (Kneel down, fold your lower legs backwards and sit on your heels. your sitting bones must rest on your lower legs and hands must be positioned on the knees).
2. Then close the palm of both hands to make fists while keeping thumbs inside the palm.
3. Keep both fists on the stomach beside the navel, or stack your right palm on your left palm, and press your stomach.
4. Breathe in and lean forward. Your chest must rest on the knees.
5. Hold your breath and look straight.
6. Hold this posture for 30-60 seconds.
7. Breath in and resume Vajrasana posture.
8. Repeat this posture three to five times, if you feel comfortable.
Precautions for beginners
1. Beginners who have stiff ankles can put some support by keeping a folded cloth or towel beneath arch ankles.
2. It might be possible that beginners might find it difficult to sit in Vajrasana even for some seconds initially. If the practitioner feels pain or stiffness after performing this asana, they must stretch their legs forward and gently massage knees, ankles and calf. With Regular practice, they would be able retain this position for a longer time.
3. People who have any injury in the Knees, back or stomach, or pregnant ladies are advised to avoid practicing this asana. People who are suffering from back pain must also avoid it. People who have undergone any stomach, knee or back surgery must consult their surgeon before starting the practice of this asana.
Benefits of practicing Mandukasana
1. Highly beneficial for diabetes patients, as it helps in increasing the secretion of insulin.
2. Helps in toning the stomach, hips, thighs and calf area muscles.
3. Provide relief from back, ankle and knee pain
4. Beneficial in stomach related diseases.
5. Helps in improving excretory and digestive system
6. Helps curing complications related to cardiovascular disease