Frog Pose, or Mandukasana, is a deep hip-opening pose that offers physical and emotional benefits by relieving pain, regulating blood sugar and blood pressure levels, and strengthening your pelvic area to greatly improve your sex life. Read on to know how to perfect this yoga asana and the precautions to take while doing it.
Yoga is one of the best ways to relax and rejuvenate your body and mind. Apart from the psychological benefits, this ancient practice has proved to be super beneficial for toning your body, weight loss, and keeping vitals regulated.
Many asanas or poses in yoga naturally relieve body issues, and among them is the Frog pose, or Mandukasana, which targets your core, hips, and inner thighs. Also referred to as the downward-facing frog, or Adho Mukha Mandukasana, his pose incorporates breathing and mindfulness practices.
What is a frog pose?
According to yoga practitioners, mandukasana primarily stretches your hips and inner thighs. To get into the pose, you must:
- Get into a tabletop position on the floor with hands and knees on the ground keeping your back parallel
- Then, bring your weight forward onto your hands as you slowly slide your knees out to the side. You can also fold them on the inside for comfort
- Bend your elbows, lower your arms toward the ground for support, and sit back into your hips as much as you can
- You must feel an intense groin stretch
Experts say you must hold this pose for up to a minute and with regular practice you will be able to eventually do it for at least 3–5 minutes.
Amazing benefits of frog pose
Frog Pose is a deep hip opener that helps release emotions, especially when you hold it for a long time. You can incorporate Mandukasana into a longer yoga routine for benefits like these:
Relieves back pain
According to studies, doing frog Pose regularly is among the best ways to alleviate low back tightness, ease sciatica pain, and strengthen the back.
Mandukasana is great for those who sit for extended periods at work, which is one of the main reasons for many back-related diseases.
The pose improves hip flexibility, mobility, and range of motion.
Relieves stress
If you add a few breathing exercises along with the frog pose, experts believe it can totally help relieve a lot of mental stress and anxiety issues.
Paying attention to alignment of the body and mind helps significantly reduce chronic pain and improves quality of life by boosting mental health. Studies say frog pose, when held for several minutes can incorporate elements of mindfulness and relaxation, including breathing techniques.
Frog Pose has a calming effect on the body and mind – alleviating stress, anxiety, and depression.
Regulates blood sugar levels
Frog pose – due to varied postures, regulated breathing, and an element of meditation helps regulate blood sugar levels and lower the risk of complications in type-2 diabetes.
According to studies, yoga postures like mandukasana improve pancreatic function as well.
Regulates blood pressure
Meditative yoga asanas like frog poses help reduce blood pressure levels and regulate them as well.
According to a study, frogs improve blood circulation and boost blood flow in the heart.
Improves your sex life
Experts say with a frog pose, you can strengthen your inner thighs, and inner groin, and create space for the pelvic floor to feel free – all of which can help you improve your sex life.
Precautions to take
Even though it offers many advantages, experts say there are many risks and precautions to consider while performing mandukasana. A few of them include:
- Make sure to warm up your body before starting the pose, or else you may end up with body pains and aches
- Be gentle when you are stretching your hips
- Modify the pose if you have lower back, hip, or knee injuries or concerns or have cardiovascular issues
- Try to engage your core and elongate your spine instead of sagging or rounding your back
- If Frog Pose is difficult or confusing, try to work another hip-opening exercise and take guidance
