Mandukasan (Frog Pose)

Procedure 

• Sit in Vajrasan.
• Form fists, with the thumbs inside.
• Keep your fists together, with the knuckles facing each other.
• Place your fists on either side of the navel in such a way that sides of your index fingers touch the navel portion.
• Inhale (Radhey) and exhaling (Krishna), lean forward from your waist till your chest touches the thighs.
• Next, exert light pressure on the abdomen  with your fists and look upward.
• Stay in the pose for 15-20 seconds with normal breathing.
• Now inhaling (Radhey), gently come back to Vajrasan.
• Repeat it twice.

Awareness

• On your breaths and bodily movements synchronized with them
• On the pressure around your navel
• On mentally chanting the Holy Names “Radhey Krishna” in your breaths

Benefits

• Mandukasan stimulates your pancreas and helps in controlling diabetes.
• It is effective in curing abdominal ailments. 
• Additionally, it massages the heart properly,