Manduki Mudra (frog gesture): which means, process, advantages
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Manduki means frog and mudra refer to gesture or seal. While seated in Manduki Mudra, the body mimics the posture of a frog at rest, hence the name. It is also known as "the frog's gesture" or "frog posture".
Manduki Mudra is a type of Kaya Yoga Mudras (postural gesture) that involves the entire body from the tip of the toe to the top of the head.
In this mudra, the lower body adopts the Mandukasana posture and in the upper body the tongue is rotated in the closed mouth. When you do it, your taste buds can experience nectar flowing out of the brain and reaching every cell in the body.
Manduki Mudra is performed in a sitting position, preferably in a kneeling position such as Vajrasana or Bhadrasana. Then, with focused breathing, awareness is shifted to the tip of the tongue while the tongue is rolled toward the roof of the mouth. Gradually, the tongue is turned to the left and right sides of the mouth.
However, in Kundalini Kriyas, the Manduki Mudra technique involves holding the Nasikagra Drishti in Bhadrasana. This mudra is the eighth technique used in the Kundalini Kriyas of Kriya Yoga. Hence also referred to as Manduki Kriya.
Manduki Mudra is very important as a yoga practice. It is mentioned in traditional texts like Gheranda Samhita.
Close your mouth, move the tip of your tongue to the roof of your mouth and slowly taste the nectar (flowing from the thousand-petalled lotus). This is frog mudra.
Gheranda Samhita 3.62
It is also seen as helpful in stimulating the facial organs in the sacred Upanishads.
To get the maximum benefit from this mudra, please follow the steps below:
How to do Manduki Mudra
- Sit in Bhadrasana (gracious pose) with your toes pointing outward. If you are not satisfied with this pose, sit in Vajrasana.
- The buttocks must be kept in contact with the ground so that the perineum feels a slight pressure. For easy sitting, place a pillow or blanket under the buttocks that you can sit on. It stimulates the Muladhara chakra.
- Put your hands on your knees and keep your head and spine straight.
- Close your eyes and relax your whole body.
- Keeping your mouth closed, use the tip of your tongue to touch the roof of your mouth three times, clockwise and counter-clockwise.
- Relax your jaw for a while.
- Now open your eyes to do Nasikagra Drishti i.e. H. Look at the tip of your nose.
- If the eyes are tired, relax them by closing them for a few seconds.
- Continue this exercise for 5 minutes until the mind and senses are drawn inward.
- Practice Manduki Mudra in a mild light to easily focus on the tip of the nose without straining the eyes.
- Do the exercise for an optimum of 5 minutes. However, at the beginning it should be limited to 2 minutes in one session.
- Pay attention to the breathing pattern, which must be kept slow and deep.
- Physically shift your focus to the tip of your nose and slowly, while closing your eyes, shift it down to the Muladhara chakra.
- This mudra follows a sequence that must be practiced after the Maha Bheda Mudra and before Tadan Kriya.
Contraindications and Precautions
- People with glaucoma can skip the Nasikagra Drishti part of this mudra.
- Avoid it if you have diabetic retinopathy.
- Do not try Manduki Mudra if you have had eye surgery.
- Make sure that your hips, knees, and ankles are flexible enough to practice this gesture.
Modifications and changes
You can adjust the sitting posture in the following three ways.
- Instead of sitting with your toes facing out in Bhadrasana, you can hold them together with your soles facing up. Then follow the technique given above.
- When bhadrasana is not comfortable enough, you can sit in vajrasana.
- To make the pose easier, you can keep a folded blanket under your buttocks to stimulate the muladhara chakra.
Manduki Mudra benefits
1. Relax the mind – Manduki Mudra calms the mind. The brain is also trained with this mudra, which improves the levels of insight.
2. Delays aging and prevents hair from graying – Yogis believe that Manduki Mudra stimulates the nectar present in bindu. The nectar that flows from the top of the head prevents the hair from turning gray. Also, twisting the tongue in the mouth strengthens the facial muscles, which keeps the wrinkles in place.
Therefore, Manduki Mudra is useful to let the skin glow optimally.
3. Helps with digestion – Holding Manduki Mudra improves saliva secretion. It helps in increasing appetite and also aids in better digestion.
4. Improves the sense of taste – The taste buds are also improved through this practice as the taste of the nectar is preserved. At the same time, the strength of the tongue is promoted.
5. Strengthens the neck muscles – Manduki Mudra is also known for its calming effects on the throat. It revitalizes the neck region and benefits it in the long term.
6. Stimulates the Muladhara chakra – The frog gesture is achieved by light pressure on the perineum. This helps in stimulating the Muladhara chakra and has an energetic effect. It promotes growth and strength.
In addition, the activation of the root chakra strengthens the practitioner physically and mentally.
7. Regulates the Pranic Flow – Manduki Mudra revitalizes the energy channels through which Prana flows. It balances the Ida and Pingala Nadis and leads to the meditative state.
8. Strengthens the leg muscles – The frog gesture also includes yoga asana, which increases the strength of the hips, knees and ankles. It stretches these muscles and makes them flexible.
Manduki Mudra is a sure shot to maintain a healthy body physically, mentally, emotionally, and spiritually.
Join in and enjoy the power it offers in return.