Mandukasan
(Frog pose)
The pose performed by the practitioner looks like a frog. Hence, the pose is called Mandukasan. Mandukasan is a Sanskrit word that means frog pose Manduk means frog,Asana means pose.
hence, we also call it a frog pose. Mandukasan is an ideal asana for people suffering from diabetes. It is one of the poses that massage your abdomen and burn excessive fat. Mandukasan not only focuses on your belly but also works on your abdominal, spine, buttock, thighs, and legs area.
Any age group can perform this pose in the morning or evening with an empty stomach to get the most benefits. Mandukasan is a seated posture that will tone the abdominal regions, thighs, muscles, enhance digestion, lubricate knee joints. It is a simple yet effective pose that can be practiced by beginner practitioners.  Bow down in the asana relaxes your body and soul.
Mandukasan pose will help us to strengthen our abdomen. It allows the practitioner to turn the dissipation of energy into transferring it from the outer world to within. This pose will strengthen your back, knees, hips, and ankles. This pose will help you to relieve stress and anxiety. It increases the oxygen-carrying blood flow in your body. we can get rid of menstrual cramps and irregular menstrual cycles by practicing this pose. This pose is known for the awakening of kundalini.
Benefits:

• Prevent diabetes: many studies have proved that frog pose will enhance the production of insulin and hence cure diabetes, this pose is considered as one of the most important poses for the treatment of diabetes.
• Improves digestive system: while practicing this asana the pressure was built on the abdominal and hence improves digestion.
• Relieve stress and anxiety: Practicing frog pose enhances blood flow in your body. The increased blood flow hence carries the oxygen to the brain and refreshes your mind. This will result in relieving stress and anxiety.
• Strengthen the back: This pose will strengthen your back, hips, knees, and ankles. This pose will improve the flexibility in your back, hips, knees, and ankles.
• Improve heart health: Practicing frog pose regularly will enhance your heart health. It will increase the oxygen-carrying blood flow in our body and prevent heart attacks and other heart-related diseases. Practicing this pose will release cholesterol and artery blockage.
• Reduce fat: this pose will help you in reducing fat from the abdomen. It gives a gentle stretch to your thighs, hips, and abdomen that results in reducing fat from your body.
• Enhance kidney and liver function: This pose will enhance the function of the liver and kidney by pressurizing it. When we practice this pose it massages our liver and kidney to stimulate the organs and enhance the health of the kidney and liver.
• Awakens the kundalini: Kundalini is the latent female energy believed to lie coiled at the base of the spine. The person whose kundalini is awakened can become a genius or a spiritual leader. Practicing Mandukasan will awaken the kundalini.
• Sexual health: Mandukasan will enhance sexual health by stimulating the sexual organs of an individual. It enhances sexual performance. This pose can be practiced to treat various sexual diseases. It enhances the overall health of an individual.
• Beneficial in asthma: Practicing this pose will be very beneficial in asthma. It is a great therapy to treat asthma. This pose will open up your chest and improve your lungs.
• Open up hips: This pose improves flexibility in the hips and opens up them.
• Helps in cancer: Practicing this pose prevents abdominal cancer. This pose will help in the treatment of abdomen cancer if the individual is on stage 1.
• Eliminate colitis root: practicing frog pose will help you to eliminate the colitis route. Ulcerative colitis route is a condition where inflammation and ulceration of the colon and rectum are observed. It causes stomach pain and cramping. Performing Mandukasan will strengthen the abdomen and help us to get rid of colitis roots.
• Hip joints: This pose is very beneficial in enhancing the health of hip joints. It strengthens the hip joints and increases the range of pelvic movements. It also stretches the spine and strengthens the forearms.

Technique:
Step 1:  Sit in the vajarasan pose and close the fist of both hands.
Step 2: Bring your fist close to your navel and slightly press it.
Step 3: Bend your torso forward as much as you can and look in the forward direction.
Step 4: Inhale and exhale naturally. Do not force your breathing as this may cause severe internal injury.
Step 5: stay in this position for as long as you can.
Step 6: Repeat the pose at least 5 times.
Precautions:

• Do not practice the pose if you recently recovered from surgery.
• Do not practice this pose if you are suffering from high blood pressure. This pose is known for enhancing blood pressure. This might cause severe consequences if performed.
• Consult a doctor before practicing this pose if you had slipped disc problem. This pose might increase the pain in your spine.
• People suffering from peptic or duodenal ulcers must avoid the practice of this pose. This may cause some serious injury.
• Avoid practicing this pose if you had severe back pain or cardiac pain. This may worsen your condition.
• An individual suffering from knee pain must not try this pose. The sitting posture in this pose lays stress on your knees and this might worsen the pain.
• Avoid practicing the Pose if you are suffering from an ankle injury.
• Consult your yoga instructor before practicing the pose in case of severe migraine.
• Do not apply excessive pressure on any part of your body. if you feel pain or strain during the practice, you must avoid practicing the pose.
• Avoid practicing this pose in case of hip transplant, or hip injury.
• Avoid the pose if you have stomach ache or diarrhea. You must follow precautions properly while practicing this pose to avoid any mishappenings.

Props and modification:

• To modify Mandukasan you have to keep your legs apart and place your hips on the floor between the legs. Your hands should be in the forward direction and touching the floor with the palms. Now fold your elbows and bend your body forward. Your body must look like a frog. Stay in the position for as long as you can and repeat the process 10 times.
• The other modification of this pose is by sitting in vajarasan and keeping your legs wide apart. Place your hips between the legs and sit straight. Now raise your hands and cross them. Bring them towards your shoulder blade at the back in such a way that it makes a cross sign.
• You can sit on a blanket if you can’t sit on the floor.
• Use yoga bricks or a blanket to support yourself while bending down. You can place yoga bricks under your chin if you are unable to bend down any further