Frog Pose I
Mandukasana
Frog Pose deeply opens the hips and groin, improves flexibility, and stimulates digestion. Its wide-kneed stance mimics a frog, promoting grounding, emotional release, and relief from lower body tension.
Common Name: Frog Pose
Sanskrit Name: Mandukasana (man-doo-KAHS-uh-nuh)
Level: Intermediate
Pose Type: Seated, Hip Opener
Target Areas: Hips, Groin, Inner Thighs, Back
Frog Pose, or Mandukasana, is a powerful seated yoga posture known for its deep opening of the hips, groin, and inner thighs. It helps to increase flexibility, reduce lower body tension, and improve circulation in the pelvic region, making it especially beneficial for those who sit for long periods or experience tight hips. The pose also supports digestive health by gently compressing the abdomen, stimulating the internal organs. In yogic tradition, Mandukasana is associated with grounding and emotional release, as the hips are believed to hold unprocessed emotions. The name “Mandukasana” comes from the Sanskrit word for “frog,” reflecting the posture’s wide-kneed, crouched position that mimics a frog’s readiness to leap.
Frog Pose I Steps
Step 1
Start in a tabletop position, wrists stacked under the shoulders and the knees stacked under the hips.
Step 2
Slowly start to widen the knees, keeping the knees at 90 degrees with your hips. Only go as wide as you can without causing pain or strain in the groin. Tuck the tailbone slightly down towards the mat.
Advanced version of Frog Pose with chest all the way to ground and arms out
Step 3
Bring your forearms down onto the mat, or on top of a block. Keep the shoulders stacked over the elbows and spread your fingers wide on the mat to ground down.
Step 4
Engage the core and draw your bellybutton in and up towards your ribcage. Keep the spine long and straight, making sure not to collapse in the shoulders or the neck. Keep the shoulders drawn down away from your ears.
Step 5
Breathe deeply into the stretch. Hip opening stretches like this can be very intense, so try to focus on the breath, allowing your body to soften towards the mat with each exhale. This stretch should be intense but not painful. Bring the knees closer together if you feel pain in your hips, lower back, or groin.
Step 6
It’s important to come out the pose very gently.. This asana can be followed up with Child’s Pose or a few rounds of Cat-Cow as a counter stretch or to shake out the hips and back.
Modifications
Modification of Frog Pose using a bolster for support
If you are tight in the hips, lay your torso on a bolster for support. You can also keep the knees closer together and place your palms or forearms on a block.
If you find it uncomfortable to put your weight in your hips, try Happy Baby Pose instead, which opens the hips while being low impact.
If you are tight in the quads, start with Half Frog Pose before moving on to the full pose.
Benefits
• Stretches the inner thighs, groin, and hip flexors.
• Enhances mobility in the hips and lower body.
• Releases tightness from prolonged sitting or physical activity.
• Stretches and relieves tension in the lumbar area.
Cautions
• Lower back injury
• Hip pain or injury
• Knee injury
• Avoid during pregnancy
