मण्डूकासन

Maṇḍukāsana

Frog Posture

Sources: Gheraṇḍa Saṃhitā 2.34

Classical Description

The Gheraṇḍa Saṃhitā (2.34) describes:

“Place the feet backward, with the tips of the toes touching and the knees forward, separated. This is Maṇḍukāsana.”

The posture evokes the image of a sitting frog, with hind legs bent and knees widely separated, ready to jump.

Technique

  1. Kneel on the floor
  2. Separate the knees widely to the sides
  3. The feet remain behind, with the tips of the toes touching
  4. The heels point outward
  5. Sit back between the feet
  6. The torso remains erect
  7. The hands may rest on the knees or on the floor in front of you
  8. Alternatively, lean forward with arms extended

Benefits According to the Texts

The texts attribute to Maṇḍukāsana:

  • Deep opening of the hips
  • Stretching of the inner thighs
  • Stimulation of pelvic organs
  • Increased flexibility in knees and ankles
  • Improved digestion
  • Preparation for meditative postures requiring hip flexibility

Notes

Maṇḍūka means “frog”. This āsana intensively works hip opening and pelvic flexibility. It is considered excellent preparation for Padmāsana and other meditative postures. The texts include it among the postures that facilitate prāṇa flow to the lower centers and prepare the body for more advanced practices of prāṇāyāma and dhāraṇā.