Frog Pose

Mandukasana

mahn-doo-KAH-sah-nah

Frog Pose (Mandukasana) is a intermediate seated yoga pose that deeply stretches the inner thighs and groins.

A deep hip-opening pose that stretches the inner thighs and groins from Tabletop with the knees wide. Frog Pose teaches you to stay long through the spine while the hips release, and it is best approached slowly and with plenty of padding.

How to do Frog Pose

1. Begin in Tabletop and slowly slide your knees out to the sides as far as is comfortable, keeping them in line with your hips.
2. Line your ankles up directly behind your knees so the shins are parallel to each other. Flex your feet, press the inner edges to the floor, and point the toes outward.
3. Lower onto your forearms with the elbows under the shoulders, or stay on your hands if that is enough.
4. Send your hips back until they are in line with your knees, keeping the spine long and the neck relaxed.
5. Stay for five to ten steady breaths, then press into the hands and slide the knees together to rest in Child's Pose.

Benefits of Frog Pose

• Deeply stretches the inner thighs and groins
• Opens the hips
• Improves hip mobility for seated poses and meditation
• Releases tension in the lower back
• Encourages a calm, steady breath

Muscles Engaged

Modifications & Variations

• Place a folded blanket under the knees
• Keep the knees narrower to reduce the intensity
• Stay on your hands, or place a bolster under the chest for support

Cautions

• Avoid with knee or groin injuries
• Avoid, or seek guidance from a teacher, with a hip replacement
• Pad the knees well and come out of the pose if you feel sharp pain

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