My Journey with Manduk Yoga
I have been practicing yoga and felt that there was something lacking in it for several years. I was free and strong, but a profound feeling of liberation never came to me–that is, until I learned the magic of Manduk Yoga, that is, of the great Frog Pose, or Mandukasana. It was not a mere pose but like a key opening some kind of tension that I was not even aware I was tensing. I will also personalize my experience in this article and explain the amazing advantages that I have gathered that will help you to understand how you too could safely use this effective hip opener in your practice.
What is Manduk Yoga? More Than Just a Pose
I was interested when I first heard the word Manduk Yoga. I found out that it mostly means Mandukasana or Frog Pose, an extreme hip opener pose that resembles the pose of a frog . The very name is translated into the Sanskrit word “manduka” which translates as a frog. I found it intriguing how well it has a history; it is not a new creation. It is even enumerated among the 32 useful poses in the standard book of Hatha yoga, the Gheranda Samhita (17th century).
However, there is another meaning of “Manduk” in the yoga world. Manduka is a well known yoga mat manufacturer based in the US by architect-yogi Peter sterios who established the company in 1997. He gave the brand the name of his teacher, Shandor Remete, whose central practice was the ancient pose Mandukasana. In my case, it is the relationship between the physical position and equipment I train that I practice on that forms a beautiful and unified continuum of quality and purpose.
The Reason I Added Frog Pose to My Routine: Top 5 Benefits.
I firstly liked Frog Pose due to the physical stretch but the things I got were much more than that. These are the five best practices that Mandukasana changed in me:
A Deep Release for Tight Hips
Being an office worker, I always had tight hips. Frog Pose was my new puzzle solver. It offers a vigorous hip flexor, adductor, and gluter stretch. When I first sunk into the pose there was a physical and mental release of tension that I experienced.
An unexpected Stimulus of my stomach.
I did not expect that hip openers are able to assist in digestion. The mandukasana is the one which performs a soft compression of the lower abdomen which aids in stimulating and massaging the digestive organs. Having maintained the position several breathing moments, I frequently experience a mild awakening in my centre.
High Level of Mental Quietness and Emotional Discharge.
This was the least expected advantage to me. Frog Pose is regarded as an effective hip opener that is capable of releasing some fixed emotions. When I concentrate on my breath and relax my body, I have discovered an entire new feeling of tranquility and emotional freedom that continues to resonate with me even after I have gotten off of the mat.
Enhanced Bendability of my groins and inner thighs.
My flexibility also improved considerably with practice. Frog Pose has made me gain more range of motion in the inner thighs and groin on a regular basis. This has not only enhanced my yoga practice but has also made it easier to move about in everyday movements.
Tighter Abdomen and Improved Sit-Up.
It may seem that it is a passive stretch, but Mandukasana needs to be engaged. The process of lengthening my spine and using the core muscles in the position has helped me to strengthen my back and enhance my overall posture.
Step-by-step Guide to How to Practice Frog Pose Safely.
Some time I made the wrong choice and experienced the Frog Pose in the most unpleasant way possible: forcing it is of absolutely no use. This is what I do now in order to make the practice safe and effective. Keep in mind that you should be slow and pay attention to your body.
Begin in Tabletop: It is a starting point in which your hands are below your shoulders and your knees are below your hips.
Widen Your Knees: Extend Your Knees: Walk with your knees bent to the side as far as you can, in line with your hips.
Position Your Feet: Turn your toes to the sides and keep your ankles parallel to your knees with feet facing to the ceiling.
Lower Down: Press forward on your hands. Then you can bend to your forearms where they will rest on the floor or yoga blocks. Be sure to keep your elbows under the shoulders or marginally ahead of the shoulders.
Sink and Breathe: Sink your hips towards your heels slowly, to further stretch. Pay attention to the breath in and out of tension.
Hold and Release: Remain in the pose as long as a minute or longer as you feel comfortable. A release To release, slowly arrive with your knees closed again and go back to Tabletop or Child Pose.
My Secret Advice to an Improved Frog Pose.
Use Props: There is no need to be embarrassed about using a prop. Under my knees I should always have a pillow or blanket folded. When my forehead, or breast, does not smack the floor, I lay it on a pile of blocks, or a bolster.
Listen to Your Body: This is a profound stretch. In case of any sharp pains, particularly in the knees or the lower back, relax out of the posture at once. It is not torturous but a rewarding straining.
Breath Deep: Breathe is your way. Breath deeply and diaphragmatically to enable your muscles to relax and give up to the pose.
Who Should not do Frog Pose: A Note of Caution.
As nice as Mandukasana is, it cannot suit everyone. You must alter, or even do away, with this pose in case you:
Suffers present knee, ankle, hip or lower back injuries.
Suffering post-abdominal surgery.
Suffers cardiovascular problems or ulcers.
Are pregnant .
In every case, it is always better to consult with a medical practitioner or an advanced yoga instructor when in doubt about the new positions to attempt.