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Mandukasana (Frog Pose) benefits and practice details:

Benefits:
1. Relieves Sciatica and Lower Back Pain - stretches piriformis muscle and spine
2. Opens Hips and Groin Area - increases flexibility and range of motion
3. Stimulates Digestive System - massages abdominal organs and improves digestion
4. Relaxes Pelvic Floor Muscles - soothes menstrual cramps, prostate issues
5. Improves Balance and Coordination - strengthens ankles and calves
6. Reduces Stress and Anxiety - calms nervous system with gentle stretch
7. Prepares Body for Deeper Forward Folds - increases hamstring and spine flexibility

Practice Details:
• Start on hands and knees
• Slowly lower buttocks down towards heels
• Keep knees wide apart, feet facing outward
• Stretch arms forward, lower forehead to ground
• Hold 30 seconds to several minutes
• Breathe deeply, feeling stretch and relaxation

Modifications:
• Use blocks under forehead or knees for support
• Keep knees slightly bent if full stretch is uncomfortable
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Center Split (Mid-Split) pose details and benefits:

Other Names:
• Samabheda (Equal Split)
• Madhyabhaga (Middle Split)
• Center Split Pose

Benefits:
1. Increases Flexibility in Hips and Groin - deeply stretches hip flexors and adductors
2. Improves Range of Motion in Lower Body - enhances mobility in hips, knees, and ankles
3. Strengthens Core and Leg Muscles - tones abdominal and leg muscles for stability
4. Relieves Lower Back and Hip Tension - stretches piriformis muscle and lower back
5. Prepares Body for Advanced Yoga Poses - increases flexibility for deeper splits and balances
6. Improves Balance and Coordination - strengthens ankles and calves for overall stability
7. Enhances Athletic Performance - increases flexibility and range of motion for various sports

How to do Center Split:
1. Start in Staff Pose (Dandasana)
2. Slowly slide legs apart into split
3. Keep spine long, engage core, and relax shoulders
4. Hold 30 seconds to several minutes
5. Breathe deeply, feeling stretch and relaxation

Modifications:
• Use blocks or straps under thighs for support
• Bend knees slightly if full split is uncomfortable
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