YanvaYoga > Yoga Poses > Frog Pose

Frog Pose - Mandukasana

30.01.202304.02.2023

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

Difficulty: Advanced, Intermediate
By Type: Hip Opening Yoga Poses
Body Position: Prone Yoga Poses
By Benefit: Yoga Poses For Stress Relief

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.