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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Ustrasana: Camel Pose

Ustrasana: Camel Pose

ADJUSTMENTS    |     BENEFITS    |     MANTRA    |     MUDRA    |     PREP POSES    |     SANSKRIT    |     STEPS

Ustrasana (oosh-TRAHS-anna), offers a long list of benefits for both the physical and subtle bodies. Thanks to its many different variations and modifications, there are plenty of ways for individuals of all levels to appreciate the chest-opening and chakra-opening effects of camel pose.

Philosophy + Origin

Camel pose is named because the shape resembles the hump on a camel’s back, however there are other ways to consider the name when approaching the posture. Camels are known for their slow, steady, almost methodical way of moving. Rather than trying to race into the posture, moving slowly and methodically will help you find its benefits safely. Camels use their humps as food reserves, like well-packed bags ready to be used when needed. This type of physical preparation, a part of the camel’s natural adaptation for survival, is essential for this pose as well. Take your time to gather and practice the skills and knowledge necessary to take a back-bending journey to ensure that you come in and out of the posture with ease and poise.

Read Article

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