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I’ve been practicing yoga for years now, and one pose that has truly transformed my hip flexibility is Mandukasana, commonly known as Frog Pose. The name comes from the Sanskrit word “Manduka,” which means frog—and when you’re in this pose, you’ll understand exactly why. Your body mimics the wide-legged, grounded posture of a frog resting on the ground. What I love about Mandukasana is how accessible yet challenging it is. It’s become incredibly popular in modern yoga practices because of its powerful hip-opening qualities. Whether you’re working on flexibility, pelvic mobility, or just trying to undo hours of sitting at a desk, this pose delivers. The best part? Almost anyone can practice it. I’ve seen complete beginners ease into modified versions, while advanced practitioners push deeper into the stretch. It’s truly a pose that meets you where you are. How to Do Mandukasana: Step-by-Step Guide Preparatory Steps Before I dive into Frog Pose, I always make sure my body is properly warmed up. Trust me, attempting this on cold muscles is not a pleasant experience. I typically start with some gentle hip rotations, moving my hips in circles to wake up the joints. Then I’ll spend a few minutes in Butterfly Pose, letting my knees drop to the sides while I breathe into my hips. Cat-Cow stretches are also essential—they warm up my spine and pelvis, preparing my body for the deeper opening ahead. The golden rule I follow: never rush into Mandukasana without warming up. Your hips and knees will thank you for the preparation. Step-by-Step Instructions Step 1: I begin on my yoga mat in tabletop position—hands directly under my shoulders, knees under my hips. This is my stable starting point. Step 2: Slowly, I begin to widen my knees. I move them apart as far as feels comfortable, not forcing anything. Some days I can go wider than others, and I’ve learned to honor that variation. Step 3: I make sure my ankles are aligned with my knees, and I flex my feet so my toes point outward. This alignment is crucial for protecting my knee joints. Step 4: Depending on my flexibility that day, I’ll either lower down onto my forearms or, if I’m feeling more open, bring my chest closer to the mat. I never force myself to go lower than my body allows. Step 5: Here’s where the magic happens—I engage my core slightly to support my lower back, then consciously relax my hips, allowing gravity to do the work. I’m actively passive, if that makes sense. Step 6: I hold the final position, wherever that is for me, and focus on my breath. Deep, steady inhales and exhales help me soften into the stretch rather than fight against it. Step 7: To release, I very slowly walk my hands forward, shift my weight, and gently bring my knees back together. I never rush this exit—it’s just as important as entering the pose. Also Read: The Basics of Hatha Yoga: 10 Classic Poses for Strength and Balance Common Mistakes to Avoid I’ve made plenty of mistakes with this pose, especially when I was eager to go deeper faster. One major error I see often is dropping into the lower back. When I let my spine sag, I lose all the benefits and risk hurting myself. Overstretching the knees is another trap I’ve fallen into. If my knees start to hurt—not just stretch, but actually hurt—I know I’ve gone too far. I’ve learned to respect that signal. Collapsing my chest or shoulders used to be my default, but I realized it compromises the pose’s integrity. Now I focus on maintaining length through my spine, even when I’m folded forward. And here’s something I do unconsciously when uncomfortable: holding my breath. I have to consciously remind myself to keep breathing. The breath is what allows the opening to happen. Modifications & Variations When I’m teaching beginners or when my own hips are particularly tight, I always suggest using props. Placing cushions or folded blankets under the knees makes a world of difference. It reduces pressure and allows you to stay in the pose longer without discomfort. Half Frog Pose is my go-to recommendation for newcomers. Instead of widening both knees, you keep one leg extended behind you. This allows you to experience the hip opening on one side without overwhelming your body. For those days when I want to go deeper, I use blocks under my chest. This advanced variation allows me to sink my hips lower while maintaining proper upper body alignment. During my pregnancy, I practiced a wide-knee supported version with lots of bolsters. It gave me the hip opening I craved without putting pressure on my belly. Always listen to your body and consult with a prenatal yoga instructor if you’re expecting. Also Read: Top 10 Best Sitting Yoga Asanas Images With Names: A Complete Guide Benefits of Mandukasana Physical Benefits I cannot overstate how much Mandukasana has improved my hip joint mobility. After years of sitting at a desk, my hips were locked up tight. This pose has been instrumental in restoring movement and freedom to that area. The stretch I feel in my inner thighs, groin, and pelvic muscles is intense but incredibly satisfying. These are areas we rarely stretch in daily life, and Mandukasana targets them all at once. My overall lower body flexibility has improved dramatically since incorporating this pose into my practice. I notice the difference when I walk, run, and even just move through my day. What surprised me most was how it strengthened my glutes and core. While it’s primarily a stretch, maintaining proper form requires significant muscular engagement. My posture and spinal alignment have improved as a result. Therapeutic Benefits On days when my lower back is tense from stress or poor posture, Mandukasana provides genuine relief. The hip opening indirectly releases tension that radiates into the lower back. I’ve spoken with many women who swear by this pose for menstrual discomfort. While I

Sitting yoga asanas are poses you practice while seated on the floor or a mat. These postures form the foundation of yoga practice and meditation. Seated poses are essential for building flexibility in your hips and hamstrings. They help you stay grounded and connected to the earth. These poses also teach you to focus on your breath, which calms the mind and reduces stress. These asanas are perfect for beginners who are just starting their yoga journey. Seniors find them gentle and accessible. If you work at a desk all day, these poses can undo the damage of prolonged sitting. Anyone looking to improve flexibility or deepen their meditation practice will benefit. In this guide, you’ll discover the most important sitting yoga poses. Each asana comes with its Sanskrit and English name, key benefits, and how to practice it safely. Benefits of Sitting Yoga Asanas Sitting yoga poses offer remarkable benefits for your body and mind. They stretch and open your hips, which often become tight from sitting in chairs. Your hamstrings also get a deep, healing stretch that improves overall flexibility. These poses naturally improve your posture. When you practice them regularly, your spine learns to align properly. The muscles that support your back become stronger and more balanced. Seated asanas create the perfect environment for mindful breathing. Your stable base allows you to focus entirely on each inhale and exhale. This awareness brings deep relaxation and mental clarity. If you suffer from lower-back stiffness, these poses can provide relief. They gently release tension that builds up in the lumbar region. Finally, sitting poses are the traditional foundation for meditation and pranayama. The stability they provide helps you sit comfortably for longer periods, deepening your practice. Also Read – The Basics of Hatha Yoga: 10 Classic Poses for Strength and Balance 10 Best Sitting Yoga Asanas Images with Names Sukhasana (Easy Pose) Image Credit: Yoga Journal This is the most accessible seated posture in yoga. You simply sit cross-legged with your hands resting on your knees. Sukhasana is the go-to pose for meditation and breathing exercises. It opens your hips gently and encourages an upright spine. Despite its name, this pose can be challenging if your hips are tight. Use a cushion under your sitting bones to make it more comfortable. This pose calms the mind and reduces anxiety. It’s where many yoga practitioners begin and end their practice. Padmasana (Lotus Pose) Image Credit: Yoga Journal Lotus Pose is the iconic meditation posture you’ve seen in countless yoga images. Each foot rests on the opposite thigh, with soles facing upward. This classical pose requires significant hip flexibility. It opens the hips deeply and creates a stable, grounded base for meditation. The symmetrical position helps energy flow evenly through your body. Padmasana sharpens mental focus and concentration. Many practitioners find they can meditate longer in this pose once they’ve mastered it. Don’t force yourself into Lotus if your knees or hips hurt. It takes time to develop the flexibility this pose demands. Ardha Padmasana (Half Lotus Pose) Half Lotus offers the benefits of Padmasana without requiring extreme flexibility. One foot rests on the opposite thigh while the other foot stays on the floor. This pose is the perfect stepping stone to full Lotus. It still opens your hips and supports good spinal alignment. You can alternate which leg is on top to develop balanced flexibility. Half Lotus is stable enough for extended meditation sessions. It’s an excellent choice if full Lotus feels inaccessible or causes discomfort. Vajrasana (Thunderbolt/Diamond Pose) Image Credit: Fitsri Yoga Vajrasana is a kneeling pose where you sit back on your heels. Your knees are together, and your spine rises tall. This unique sitting pose aids digestion remarkably well. In fact, it’s one of the few poses you can practice immediately after eating. The position gently massages your digestive organs. Vajrasana is ideal for pranayama breathing practices. It keeps your chest open and your breathing passages clear. The pose also strengthens your thighs and ankles over time. If your ankles or knees hurt, place a folded blanket between your buttocks and heels. Also Read: 12 Poses of Surya Namaskar with Names and Benefits Baddha Konasana (Butterfly Pose) Image Credit: Yoga Journal In Butterfly Pose, the soles of your feet press together while your knees drop out to the sides. Your hands hold your feet, and you can gently flutter your knees up and down. This pose is fantastic for opening tight inner thighs and hips. It improves circulation to your pelvic region and can ease menstrual discomfort. Baddha Konasana prepares your body for deeper hip-opening poses. It’s also wonderfully relaxing when you fold forward slightly, surrendering to the stretch. Many people find this pose relieves sciatica pain and soothes tired legs. Paschimottanasana (Seated Forward Bend) This is a deep forward fold where you extend your legs straight in front of you and reach toward your feet. Your torso folds over your thighs. Paschimottanasana delivers an intense stretch along the entire back of your body. Your hamstrings, calves, and spine all lengthen. The pose also massages your abdominal organs. This forward bend is incredibly calming. It relieves stress, anxiety, and mild depression. Many yogis use it to quiet a busy mind. Don’t worry about touching your toes. Focus instead on lengthening your spine and breathing steadily. Bend your knees slightly if needed. Janu Sirsasana (Head-to-Knee Forward Bend) Image Credit: Yoga Journal One leg extends straight while you bend the other knee, placing that foot against your inner thigh. You fold forward over the extended leg. This asymmetrical forward bend stretches one side of your body at a time. It targets your hamstrings, hips, and the entire length of your back. The gentle twist that occurs also benefits your spine. Janu Sirsasana improves digestion and stimulates your kidneys and liver. It’s a therapeutic pose for high blood pressure and insomnia. The asymmetry makes this pose more accessible than a full forward bend for many people. Also Read: Yoga

At the core of all the healing systems, there is a belief that your body is so much more than just a physical system and has energy points which are known as Chakras. They play a vital role in managing your overall wellness. In today’s modern world, where the hustle and bustle of life are making you drained as well as uninspired, these chakras are beneficial in bringing peace, confidence, positive energy, and a sense of relief.  When your chakras are stable and functioning well, you start feeling vibrant, emotionally stable, and mentally clear. If your chakras are blocked, you will start feeling the imbalance in your body, physical ailments, and low-esteem. To cure it, there are simple practices which can be performed on a regular basis so that your energies are aligned. This article is going to walk you through the ways which will help you to unblock the chakras in your body.  What are Chakras? Chakra is a Sanskrit word which means “disk” or “wheel. It refers to the shipping wheels of energy which are located all along your spinal cord from tail to crown, each of them responsible for different aspects of physical and emotional health. When these subtle energy points are balanced, they tend to create perfect harmony in your body, mind, and spirit. There are seven main chakras which govern different areas of your body and soul.  Every single chakra has a unique frequency, sound, element, and color. When all of them are together, they form an interconnected system inside your body that makes your energy field balanced and healthy. 12 Poses of Surya Namaskar with Names and Benefits What Causes Blockage in the Chakras? The hustle and bustle of life is one of the main reasons why you manage your energy centers. This ultimately leads to chakra blockage and restricts prana to circulate through every part of your body. Let’s now understand what are some of the major reasons which cause chakra blockage and why they must be healed.   Unhealed Emotional Wounds Childhood traumas often leave some imprints which don’t disappear easily. Feelings of rejection, grief, neglect, and heartbreak tend to settle in your body. Each of these feelings and types of emotional pain corresponds to a specific chakra, like betrayal might block your heart chakra and fear can possibly block your root chakra. If you start ignoring these causes and feelings, they turn into energy blockages which will create disharmony in your entire body. Without healing, these traumas are going to become energetic scars which will hinder the flow of prana in your body.  Suppressed Emotions and Repression If you suppress your emotions, especially fear, anger and sadness, do not let it disappear. You must understand that your entire system runs on this flow as well as expressions. So if these emotions are trapped in your body then it will be causing congestion in your feelings. Suppressing your emotions like sadness, fear, anger, and guilt do not make them disappear. The longer they will stay unexpressed, the more congested the related chakra will feel.  Negative Thought Patterns  Every thought you have contains energies, so if you have negative beliefs or internal battles that are full of self-doubt, it will block your chakras. Repeatedly saying negative phrases like “I am not good enough”, or “People don’t like me” will tend to block chakras which are associated with these emotions. So you need to realise that you must practice positive daily affirmations so that your energy flow is better in your body. If you want to shift your behavioural changes and imbalances your every chakra to something positive in your body, then remove the negative thoughts from your mind and focus on daily affirmations.  Chronic Stress and Overstimulation If you are always in survival mode, then your energy systems will never function properly. Stress and overstimulation are two main destructive forces that can disrupt your overall wellness. When your body is constantly burning out and stressing about every small or big detail, it tends to pull out the overall energy away from your chakras. From running deadlines to overstimulations, chronic stress can take a huge toll on your wellness. Yoga Poses for Two People: A Guide to Couple Yoga How to Tell if your Chakras are Blocked? Every single chakra is associated with different domains in your body, defining which body part they are governing. When your energy centers are blocked then your prana flow gets imbalanced and disrupted. Let us now understand the symptoms which will show that your chakras are blocked or not.  CHAKRAS Symptoms of Blockage Root Anxious, fearful, disconnected, and pain in the lower back Sacral Reproductive issues, sexual dysfunction, and creative block.  Solar Plexus Feeling powerless, low self-esteem, and digestive problems.  Heart Heart or lung diseases, emotional numbness, difficulty in trusting people.  Throat Thyroid imbalance, fear of speaking, low confidence, and sore throat.  Third Eye Lack of intuition, confusion, and sleep disturbances.  Crown Spiritual emptiness, disconnection, and feeling depressed.  1. Visualization and Meditation Meditation is an effective way to unblock your chakras and clear your thoughts. Sit in a comfortable position and quiet your mind completely. Now take a few breaths and start focusing on your root chakra. For this, visualise a wheel that is spinning and is red, slowly moving towards the other chakras. Imagine its color and their location and how freely they are moving while radiating positive energy.  You can add specific mantras for your chakra or some quiet background music. There are so many guided lessons which you can take in order to meditate properly. Practice it regularly for around 20 minutes or more to see maximum benefits in yourself. This will also help you to release the energetic stagnation that will ultimately activate your spiritual connection and elevate inner-awareness in you.  2. Sound Healing and Chanting Sound has vibrational energy which ultimately resonates with each chakra. When you chant these mantras, you tend to form a resonance in your body that will cure your