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
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
Frequently Asked Questions
- Half-Frog Pose Variation
- Frog At the Wall Variation
- Advanced Frog Pose
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