Mandukasana

Frog Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Improves digestion and relieves constipation, gas, and bloating

Stimulates the pancreas and supports blood sugar management

Opens the hips, groin, and inner thighs

Strengthens the lower back, knees, and core

Supports healthy metabolism and abdominal organ function

Calms the mind and activates the parasympathetic nervous system

About This Pose

Mandukasana is a seated pose performed from Vajrasana where you make fists, press them gently against the lower abdomen near the navel, and fold forward while keeping the hips grounded. The shape resembles a frog. The gentle abdominal compression makes it one of the most commonly recommended poses for digestive health and diabetes support.

Step-by-Step Guide

Follow these steps to practice Mandukasana safely

1
Sit in Vajrasana with the knees together and the spine tall
2
Make fists with both hands, thumbs tucked inside the fingers
3
Place the fists against the lower abdomen on either side of the navel
4
Inhale, then fold forward from the hips as you exhale, keeping the hips grounded on the heels
5
Hold for a few comfortable breaths, feeling the gentle abdominal compression
6
Inhale and rise back up slowly, then repeat once or twice more if comfortable