This posture deepens the stretch of the ankles and knees of Firm and Hero postures. It adds a lengthening of the inner thighs by separating the knees and internally rotating the hips.
This position, with the knees deeply bent and also separated, is unique in its isolation and lengthening of the muscles that connect to the pubic bone and cross the inside of the knee.
Your pelvis may want to tilt backward. Keep the pelvis upright to facilitate a neutral spine.
Breath can be relaxed and relatively deep in this position. In general the muscles of breathing are unhindered.
This position lengthens the quadriceps and the front of the knees and ankles. The length is vital for seated meditation postures like Lotus.
This posture is named Mandukasana (Frog Posture) by Buddha Bose, Gouri Shankar Mukerji and Dr. P.S. Das. The students of Bikram Choudhury do not practice this posture, instead giving the name “Frog” to a position with the legs outstretched and separated, with the arms underneath the legs and the upper body pressed toward the floor. Bose calls that posture “Tortoise, Phase 1”, Mukerji calls it “Half-Tortoise II,” we call it Tortoise (in the Intermediate Manual).
Excerpt from the Ghosh Yoga Practice Manual - Advanced.
We leave tomorrow to spend 30 days studying and practicing at the Sivananda ashram in the Bahamas, where we will be participating in the Advanced Teacher Training.
Each day starts at 4:30am with an hour of Pranayama, followed by an hour of meditation. The days end at 10pm. We expect it to be tough but rewarding.
Most of the modern lineages of yoga were transformed in the early decades of the 20th century, as the world industrialized, science and math exploded in the popular consciousness, and physical fitness came into vogue.
Bishnu Ghosh and Sivananda of Rishikesh developed their styles during the same time period and in a similar region of India. They had contact, and their styles are similar.
We are excited to spend the next month studying and practicing. We hope you have a rewarding month too!
Scott & Ida are Yoga Acharyas (Masters of Yoga). They are the head teachers of Ghosh Yoga. This blog is about their experience with yoga practice, study and teaching.
- The 113 Postures of Ghosh Yoga
- Make the Hamstrings Strong, Not Long
- Understanding Chair Posture
- Lock the Knee History
- It Doesn't Matter If Your Head Is On Your Knee
- Bow Pose (Dhanurasana)
- 5 Reasons To Backbend
- Origins of Standing Bow
- The Traditional Yoga In Bikram's Class
- What About the Women?!
- Through Bishnu's Eyes
- Why Teaching Is Not a Personal Practice