Submitted by Thiruvelan on Fri, 06/06/2014

"Manduka" is a Sanskrit word means frog asana means posture. The shape of the final posture resembles a frog, so this asana got this name.

Mandukasana can massage all the organs in the abdomen and chest. The yoga pose is good for digestion, lungs, hearts and female sex organs. This asana can control body weight, normalizes blood pressure and eliminates gastric problems. 

How do you do Mandukasana?

  • Start this posture by sitting in Vajrasana.
  • Vajrasana - kneel down over a blanket, by placing your palms in front of you on the ground. Slowly getting back and sit on the ground, your calm muscle touching the thigh. Your lower leg is closely in contact with sides of the thighs. Sit erect by keeping your spine perpendicular to the ground level.
  • Make fists with thumbs inside in both hands.
  • Place your fist on the belly next to the belly button on both sides.
  • Exhale and bend forward, do not drop your head see straight.
  • Hold your breath and stay in this position for few second.
  • Inhale and come back to the vajrasana position.
  • You have to repeat this bending down for four to five times.

Benefits of Mandukasana

  • It burns belly fat, thus good for weight reduction.
  • It improves the lung capacity, and circulation in the chest walls & abdomen.
  • It tones abdominal and shoulder muscles.
  • It is good for the hernia patients. However, they preferably should use the palm (one over the other on the belly button) instead of fist to press the abdominal muscle.
  • It exercises pancreas and all other organs in the abdominal providing relief from constipation, diabetes and digestive disorders.
  • This asana provides good exercise for heart.
  • This asana increases sexual ability and removes the defects of the reproductive system of women.


People suffering from severe back pain and cardiac problem, and patients who have undergone abdominal surgery should avoid this exercise.