Mandukasana or Yoga Frog Pose for Thighs Toning

Mandukasana: In Sanskrit, Manduk means frog, and this pose is also known as the Frog Posture. This is one of the most effective exercises to tone the thighs. It strengthens your thigh muscles and improves the flexibility of your legs. A yoga practitioner, who performs the Mandukasana, resembles a frog. To do the yoga frog pose you must seek the help of a yoga teacher and do it under his guidance. However, to give you a fair idea about what this posture entails, here is the sequence of steps.

Sequence:

• First of all, you must be in the Diamond Pose with your buttocks on the floor right between upturned feet.


• Next, turn your feet in such a way that they encircle the buttocks.


• Your feet should be pointing towards each other and the soles should be upwards.


• The edges of your fee should be touching the floor, while the heels should be pointing towards each other.


• Your feet must be at right angles to your legs, and your toes should point outward in such a way that both the big toes should touch. Once you get into this position you will be squatting.


• Keep your hands with the palms down on each knee, keep your spine straight and look ahead.


• You have to be in this position for ten seconds and make sure you are not straining.

Tips:

• If you suffer from heart problems, backaches or severe pain in the joints, then you might want to avoid this pose.


• While doing the Frog Pose, remember that you should not strain too much or do it while feeling uncomfortable. Do the pose till you are comfortable and stop when you feel the strain. Do keep your fitness level, age and will power in mind while doing this pose and any other yoga pose.

Benefits of Mandukasana:

• This posture is supposed to be good for thigh toning.


• This yoga posture can reduce extra fat in the abdominal region, hips and thighs.


• Those who do this posture can tone their thigh muscles and increase the flexibility of their legs. It is believed that this posture can heal pain in the back, ankles, and knees.


• Mandukasana is believed to improve the functioning of the excretory system and the digestive system. This pose is recommended to those who suffer from constipation, digestive problems and diabetes.

Who should avoid Mandukasana: If you suffer from cardiac problems, severe back pain, or, duodenal or peptic ulcers, or have undergone abdominal ulcers, then you should avoid this asana.