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.
- Understanding Chair Posture
- It Doesn't Matter If Your Head Is On Your Knee
- Lock the Knee History
- 5 Reasons To Backbend
- The Traditional Yoga In Bikram's Class
- What About the Hips?
- Why Teaching Is Not a Personal Practice
- What About the Women?!
- The Central Psoas
- Make the Hamstrings Strong, Not Long
- The 113 Postures of Ghosh Yoga
- When You Take a Class, Take the Class
- Yoga Cure - A Look Through Bishnu's Eyes
- The Gheranda Samhita
- Should We Be Teaching Advanced Postures in a Beginning Class?
- The Yogi Becomes Invisible
- The Power of Alternate Nostril Breathing
- Bow Pose (Dhanurasana)
- What Is Namaste?
- 80 Years of "Hands to Feet Posture"
- Alignment Doesn't Mean "In Straight Lines"
- Breathing Through the Nose Improves Some Memory Functions
- We've Forgotten Why We Eat
- The Oxygenation Myth
- Wind Removing Posture
- Why I Teach Yoga
- Yoga Should Not Be Diluted