Manduki Mudra
Manduki Mudra (मण्डूकी मुद्रा) is a seated posture combined with a specific hand gesture, in which the practitioner sits in a frog-like position with the knees spread wide and the feet together. It is named after “manduka” (frog) and is associated with the stimulation of the muladhara and svadhisthana chakras.
Overview
Manduki Mudra is described in the Gheranda Samhita as one of the important mudras for activating the lower chakras and awakening kundalini. The frog-like posture is said to stimulate the energy centers in the pelvic region and facilitate the upward movement of prana. The practice is considered especially beneficial for individuals with excess kapha and for those seeking to activate the creative and reproductive energy.
Method
The practitioner sits on the ground with the soles of the feet together and the knees spread wide apart, resembling a frog. The hands rest on the knees with the palms facing downward. The practitioner then gently bounces the knees up and down in a rhythmic motion, coordinating the movement with the breath. The practice is typically performed for 5-10 minutes and is often combined with visualization of the muladhara chakra.
Benefits and Purpose
Traditional texts claim Manduki Mudra:
- Activates the muladhara and svadhisthana chakras
- Awakens kundalini shaktii](/entry/shakti)
- Stimulates the creative and reproductive energy
- Improves flexibility in the hips and pelvic region
- Balances the earth and water elements
Verification Notes
- Described in the Gheranda Samhita (5.55-5.60).
- Referenced in various Hatha Yoga texts.
- Audited against Wikipedia (September 2026).