How many hours a day do you spend sitting? Most likely, you will far exceed the maximum recommended time. And it is that, the sedentary lifestyle It is one of the great health problems that society currently suffers from. In fact, a large part of the scientific community considers the lack of activity as a true plague responsible for many of the health problems of the 21st century. Some of the diseases and ailments related to a sedentary lifestyle are obesity, hypertension or diabetes, among others.

So, taking certain measures to counteract the effects of a sedentary lifestyle seems like a good idea. Obviously, the first of them would be to increase the time of physical activity we dedicate per week, at least until we reach the WHO recommendation. The international organization advises carrying out moderate physical activity for 150 minutes a week, or intense for 75 minutes.

In addition to increasing physical activity, the ideal would be to complement it with certain exercises designed to work the joints. One of them is the Frog Pose or Mandukasana, an asana or yoga posture that is very easy to do and whose benefits are especially interesting for sedentary people.

the frog pose or mandukasana

Among the many yoga postures that can be practiced, the frog posture is one of the most effective to counteract the negative effects of sitting for many hours. Let’s take a closer look at how it’s done and what its specific benefits are. All yoga styles They help find balance between the body, mind and spirit, but each variety of yoga, and sometimes each posture, has a special advantage that makes it unique.

In the case of the frog pose, the hip opening and stretching the inside of the thighs is the key to recommending it against a sedentary lifestyle.

How to do the frog pose

Although the ideal is to follow the guidelines and recommendations of your yoga instructor, below you will find the main steps to correctly perform the frog pose:

• Place yourself on a mat, resting your hands and knees on the floor. Your wrists should be shoulder-width apart, and your knees should be below your hips.
• Slowly slide your knees to the sideskeeping them as far away from each other as possible.
• You can flex your feet so that your toes point to the sides.
• Keep your hands on the ground or lower your forearms to the floor for greater comfort and a better support point.
• In this position, inhale deeply. Next, exhale by bringing your hips back and bringing your glutes closer to your heels. You will feel your inner muscles and hips stretch in the process.
• Remain in this position for 30 seconds, breathing deeply and relaxing the body. You can move your hips back and forth slightly to make the stretch deeper.
• Finish the posture by slowly bringing your hips forward, bringing the knees back towards the center.
• Go back to the initial position. Keep breathing slowly and deeply.

practice without pain

One of the basic pillars for the practice of yoga is the one based on the concept of Ahimsa. This Sanskrit word advocates nonviolence in all its senses, including the pain or discomfort we may inflict on ourselves when we enter a posture.

With this guideline in mind, we remind you of the importance of advancing the posture without pain. To do this, here are three tips that you can apply to all yoga postures:

1. Use accessories whenever you need it. A blanket, a cushion under the knees or a mat will make the position much more comfortable and comforting.
2. Don’t force the posture. If at any time you notice pain, reduce the opening of your knees. The frog pose is intense for the hips, so advance little by little, at your own pace and without forcing.
3. Breathe deeply. Keep your breathing constant throughout the exercise to relax your muscles and deepen the posture.

strengths of Mandukasana

The frog pose shares many of the benefits related to yoga with the rest of the asanas. Now, it also provides other specific ones. These are the most important ones:

• Open your hips. This posture is excellent for improving hip flexibility. Therefore, it is very useful to counteract the rigidity that occurs when we remain in the same position for too long.
• Reduces thigh tension. Frog pose stretches the adductors (inner thighs), which helps relieve tension in the area and improve range of motion in the legs.
• Relieves lumbar discomfort. If your lower back usually hurts, this position will be of great help as it will allow you to release tension in your lower back.
• Improves posture. It can help improve overall body alignment and posture.

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