Frog Pose - Mandukasana

Frog Pose - YanvaYoga


Frog pose, also known in Sanskrit as Mandukasana, is an intermediate to advanced level yoga pose that can open your hips and groin muscles, increase circulation, and improve your posture. Frog pose is a great move to add to your yoga practice after a warm-up that includes a few rounds of sun salutations and lunges or lunge variations that begin opening your hips and preparing for the deeper stretch of frog pose.

Because it’s a posture that takes some time to ease into, it’s especially helpful if you’re looking for hip-opening benefits while having the opportunity to practice deep, slow, mindful breathing. For athletes or people who run, cycle, or perform quick agility moves, frog pose will encourage movement and mobility in the hip and groin area that often becomes tight through repetitive motion.

Frog Pose Basics

  • Targets: Hips, inner thighs, groin muscles, core.
  • Equipment Needed: Yoga mat or padding is optional but recommended for placement under the knees

Pose Detail

Step-by-Step Instructions

Step 1
Start on all fours in tabletop position. Shoulders are stacked over the wrists and elbows and knees are directly over the hips.
Step 2
Widen the distance between the knees as much as you can without straining. The knees are bent at 90 degrees and the inner arches should be touching the earth and the toes pointing away from the body.
Step 3
On an exhale, bring the forearms down to earth. The elbows are shoulder distance apart. Shoulders are directly on top of the elbows. Palms of the hands are on the earth and the fingers are spread wide.
Step 4
On an inhale, lengthen the spine. Reach the crown of the head forward and the tailbone back in the opposite direction.
Step 5
Engage the core by gently drawing the navel in and up towards the spine. Soften the heart and torso towards the earth while simultaneously drawing the hips back and down.
Step 6
If you start to feel this posture intensely, simply bring your focus back to the breath. Deepen and slow down the breath.
Step 7
To release this posture, lift the forearms off the earth and place the palms of the hands on the ground. Walk the hands back towards the hips as you gently bring the soles of the feet together in back of you. Bring the knees together and sit the buttocks on the feet.

Benefits and Contraindications


Stretches the inner hips and groins.

Encourages length in the spine.

Strengthens the back muscles.


Recent or chronic injury to the knees, hips, or legs.

Photo poses in different angles

Modification, Props and Tips

Place a folded yoga mat, flat cushion, or blanket under your knees or ankles for support.

Rest your forehead or chest on a stack of blocks or cushions.

Release the pose if you feel any discomfort or pain.

To alleviate cramps, allow your belly to relax and soften.

If you experience any strong emotions, rest in a comfortable position or a restorative pose, such as Child’s Pose or Corpse Pose.

Frequently Asked Questions


  • Half-Frog Pose Variation
  • Frog At the Wall Variation
  • Advanced Frog Pose

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.