Introduction

Manduka (maṇḍūka) मण्डूक : frog

Presentation

The starting position is badrasana with the feet behind.

Then, raise the pelvis and move forward using the hands, while keeping the feet together touching and not moving.

Then, find the appropriate distance: the hands are turned towards the body, in line with the shoulder and the feet still touching.

Finally, raise the head, eyelids open, and fix a point above with intensity.

The difficulty in this posture is to keep the pelvis girdle relaxed and to maintain the two feet in contact.

The breathing follows Visamavritti or an easier rhythm based on 1/2/2/0. Mulà Bandha is applied in order to link the root and the fontanel. The prana should be felt as moving along the spine and experienced in the gaze.