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.
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.
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