Frog Pose - Mandukasana
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
- Difficulty: Advanced, Intermediate
- By Type: Hip Opening Yoga Poses
- Body Position: Prone Yoga Poses
- By Benefit: Yoga Poses For Stress Relief
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.
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- Half-Frog Pose Variation
- Frog At the Wall Variation
- Advanced Frog Pose
Top Preparatory Poses
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