Mandukasana {Frog Pose}-Steps And Benefits

Mandukasana Frog PoseSanskrit Name: – Mandukasana.

Meaning: – Frog.

Position: – Sitting.

In Sanskrit the word “Manduk” means frog. In this pose your body posture is resembles to a frog, so that’s why this Asana is called Mandukasana. It is the simple Asana which can be done by anybody in all age group. In Yoga there are so many variations in Mandukasana, but in this we described two easiest methods to do Mandukasana.

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Steps of Mandukasana (Frog Pose): –

  • Comfortably sit in Vajrasana (thunderbolt Pose)Mandukasana Frog Pose steps
  • Close the fists of your both hands.
  • While clinching the fists press your thumb inside with the fingers.
  • While pressing the navel with your both fists exhale and bend forward.
  • Hold the breath when you are in the position of bend forward and keep looking straight.
  • Stay in this position for some time (hold the position as much as you can), inhale and come back to starting position (Vajrasana).
  • Repeat this for three to four times.

Here is a second way or method to perform Mandukasana in simplest way, here the steps are follows: –

Steps of Mandukasana (Method -2): –

  • Sit in Vajrasana pose.
  • Place your right palm on your left palm; keep them on the navel.
  • Now press your stomach inwards.
  • Exhale and bend forward (same as method 1); and keep looking straight.
  • Hold your breath and position for some time.
  • Slowly inhale and come back to Starting Position.
  • Repeat this for 3 to 4 times.


  • Increases the quantity of insulin so it is beneficial for curing diabetes.
  • Cure the problems related to stomach.
  • It is beneficial in cardiovascular diseases.
  • Useful for flexibility of thighs and legs.
  • Reduces extra fat from thighs and hips.
  • It improves the functioning of digestive system and excretory system.
  • It cures the pain of ankles, knees and back.

Note: –

Those People who are suffering from abdominal injuries and any kind of back pain do not perform the Manduk asana. In case of knee injury avoid this. Ask a yoga expert before performing any kind of Asanas and Pranayama.


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Comments (8)

  • Banasree sengupta Reply

    I have knee pain so can not sit in bajrason position, please let me know other way to do mundukason by avoiding bajrason.

    March 20, 2017 at 2:23 am
    • Arahan Singh Reply

      Tadasana (mountain Pose), Trikonasana (triangle Pose) , Ustrasana (Camel Pose) these are beneficial Asana for knee pain. so you can Try these Asana regularly. when you are comfortable perform mandukasana.

      March 21, 2017 at 12:58 pm
  • raw Reply

    Can mandukasana be done while having kidney stone.

    March 30, 2017 at 1:31 am
    • Arahan Reply

      @Raw, in kidney stone avoid this.

      August 1, 2017 at 7:30 pm
  • Vikas Reply

    There is gap between ankles and hip while going down how to fix it …. or is it ok ……

    September 8, 2018 at 4:24 am
    • Arahan Singh Reply

      Om! @Vikas, First place your feet in the v shape, as shown in the above video, for the first time its ok. If you feel some discomfort during this then there is no need to fix it. Do all the Yogic activities under the supervision of an expert person.

      Please follow the instruction carefully, while you’re performing Any Pose. Keep concentrate on breathing.

      Thanks for your precious comment.
      Keep connected with us.

      May God Bless You.

      September 10, 2018 at 3:04 am
  • tenzin tsultrim Reply

    Can this asan give you diarrhoea?

    January 28, 2019 at 10:40 am
    • Arahan Singh Reply

      First, of all thanks for your words. There is no proof that, this asana leads to diarrhoea. Without any doubt you can perform this asana.But if you are suffering from diarrhoea then avoid this. And in case of kidney stone also avoid this asana.
      May God bless you.
      Keep connected with us.

      February 7, 2019 at 10:38 am

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