Stepping onto the mat takes us to the whole new world, a world that lets us awaken the consciousness, coalesce the body, mind, and soul, connect us with our spiritual being  and unifies us with the divinity. The holistic ancient practice of yoga is much more than the physical training, yoga is the practice of body as a whole, and makes you more aware of your deepest nature.

Owing its origin to the pious land of India, yoga is one of the popular most sources of a healthy mind, body and a happy life which can be possible with the practice of three major aspects of yogic science. The initial most steps include the practice of asana, pranayama, and dhyana. The asana is something people practice the most to get a healthy and balanced body.


Asanas are of many types including sitting pose, standing pose, kneeling pose, asana in a prone position, inverted pose, bending pose and resting pose. Sitting or Kneeling poses are the best way of starting off the practice and can be easily performed by the beginner.

Likewise, Mandukasana or the Frog Pose is an amazing yoga pose that is laden with enormous health benefits. Here is the list of steps to perform Mandukasana and the health benefits associated with it.

Steps to Practice:

  • Begin with assuming Vajrasana or Thunderbolt pose.
  • Keep your spine erect, toes together with hands placed on the thighs.
  • Now close both your hands and make a fist with the thumb tucked inside the fingers.
  • Now place both the fist on the abdomen, besides the navel such that the fists should be on both sides and the navel lies in between.
  • Now breathe out and pull your abdomen gently and slightly inside.
  • Now slowly bend the torso forward folding from the hip joint, and press the abdomen with both the fists.
  • Keep your back straight, fix gaze forward, and hold the pose for 30-60 seconds.
  • Inhale and slowly raise the trunk back to the starting pose, and this way you release the pose.

Health Benefits of Mandukasana

Aids Digestion

Practicing the pose daily and regularly helps to improve the functioning of the digestive system, and prevents as well as cures digestion related problems. When we practice the pose, the pressure builds up in the abdomen which stimulates the organs and improves their health. The asana improves bowel moment and metabolism, releases trapped gasses, prevents constipation.

Improves Liver and Kidney Function

Apart from the digestive system, the pose is amazingly beneficial for the proper and better functioning of the kidney and liver crediting to the pressure created on the abdomen region. With regular practice, one can prevent the onset of kidney and liver problems.

Sheds Unwanted Belly Fat

Reducing fat from the belly region is the most difficult part of the whole weight loss regime, and takes a lot of time. The pouch looks odd, but no more now. This asana is an amazing yoga exercise that helps to make your stomach flat and toned. The asana also corrects the dislocated navel and reduces fat from the hips as well.

Enhances Sexual Health

The pose is wonderful for the abdomen region health and improves sexual health by stimulating the sexual organs. Practicing the asana regularly improves sexual performance as it stretches the organs that help to increase the production of hormones in the region. The hormone stimulates the sexual organs, improves blood flow to the region, and hence enhances the performance.

Boosts Cardiovascular Health

The asana helps to prevent cardiovascular diseases and is good for overall health of the heart. Practice it daily and secure yourself from life-threatening ailments like – heart attack, heart stroke, artery blockage, high cholesterol, and more. Apart from that, the asana improves blood circulation in the body, reduces blood vessel strain and opens the chest muscles.

Prevents Diabetes

The asana prevents and cures chronic ailments. The asana is great when it comes to preventing incurable diseases like diabetes. Many studies have proven that Madukasana improves the production of insulin in the body. The asana also aids those who are already suffering from the issue.

Other: Practicing frog poses daily also reduces stress and anxiety, strengthens the back, hips, knees, and ankles as well as treats menstrual cramps.

Precautions: The asana should be avoided by those who are suffering from chronic back problem or injury, spine ailment, high blood pressure, hernia, hip, neck, knee and ankle injury, have undergone abdomen surgery recently. Pregnant women should also avoid this asana.

Yoga is the amalgamation of intense, relaxing, meditative and vigorous practices. Choose your preferred style, and get started with the holistic ancient practice of life science for a transformative journey.