Mandukasana: Frog Pose

Mandukasana: Frog Pose

Mandukasana (man-doo-KAHS-ah-nah) is a simple yet intense pose that brings length to the spine and deep stretches to the inner thighs and groins. This pose is best for warmed-up hips, and healthy knees and low backs.

SANSKRIT:

  • Mandu = frog
  • Asana = pose

PHYSICAL BENEFITS:

  • Stretches the inner hips and groins.
  • Encourages length in the spine.
  • Strengthens the back muscles.

PREPARATORY POSES:

SEQUENTIAL POSES:

  • Garland pose | Malasana
  • Bound garland | Baddha malasana
  • Crow pose | Bakasana

COUNTER POSES:

  • Cow face pose | Gomukhasana
  • Supine twist | Jathara parivartanasana

ADJUSTMENTS/MODIFICATIONS:

  • Use a pillow or folded blanket under your knees.
  • Place a bolster under your torso for additional support.

STEP-BY-STEP:

  1. Begin in a table top shape facing the long edge of your mat.
  2. Walk your knees out wider than your hips. Flex your feet so your toes face outward and your heels are directly behind your knees.
  3. Option to place additional padding (e.g. blanket) under your knees or walk your knees closer together.
  4. Walk your hands forward a little or a lot. If you have room, place your forearms on a block or on the ground.
  5. Reach the crown of your head forward and your tailbone back. Keep your hips in the same plane as your knees (if you saw yourself from the side, knees would look like they’re under your hips).
  6. Lift your belly away from the ground.
  7. Hold for up to two minutes, then gently release to child’s pose.

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Ardha Chandrasana: Half Moon Pose

ADJUSTMENTS    |     BENEFITS   |     SEQUENCING    |     SANSKRIT    |     STEPS

Ardha chandrasana (ARE-dah chan-DRAHS-anna), or half moon pose, is a challenging balance posture. However, there are many modifications and variations to make the shape accessible to everyone.

Philosophy + Origin

The Sanskrit word “chandra” is often translated simply as “moon,” and actually has a much richer meaning. More than just the moon, the chandra refers to something that is glittering and shining, a brilliant object that is illuminated by light or emanating light on its own. In many traditional yogic texts and stories, the moon symbolizes one half of the two polar energies in the body. The moon, which is the feminine or dark aspect, is nurturing, tranquil, and receptive.

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