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:
- Child’s pose | Balasana
- Wide-legged forward fold | Prasarita padottanasan
- Bound angle pose | Baddha konasana
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:
- Begin in a table top shape facing the long edge of your mat.
- Walk your knees out wider than your hips. Flex your feet so your toes face outward and your heels are directly behind your knees.
- Option to place additional padding (e.g. blanket) under your knees or walk your knees closer together.
- Walk your hands forward a little or a lot. If you have room, place your forearms on a block or on the ground.
- 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).
- Lift your belly away from the ground.
- Hold for up to two minutes, then gently release to child’s pose.
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About the Author
Garudasana: Eagle Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Eagle pose, or garudasana (gah-rue-DAHS-anna), requires a combination of balance, strength, and flexibility. A great stretch for your shoulders, upper back, and legs, garudasana creates space in your body physically, but also opens up space mentally. To sustain the posture, you must give it your full attention and commitment, drawing your mind to one singular point of focus.
Philosophy + Origin
Although commonly known as eagle pose, the word “garuda” in Sanskrit really refers to a great mythical bird, one with a golden body, white face, and red wings. The king of all birds, Garuda is the vehicle of choice for Lord Vishnu, who serves as the preserver and protector of humans and creation. Garuda is the bird who managed to obtain the elixir of immortality, soma, in order to save his mother Vinata from enslavement.
