How To Do Frog Pose (Mandukasana)

How to do Frog Pose, also known as Mandukasana. This pose is a great way to stretch and strengthen your inner thighs, groin, and hips. It can be challenging for beginners, but with practice and patience, you can master this pose and reap its many benefits.

Frog Pose is an excellent addition to any yoga routine. Because it not only provides physical benefits but also helps release tension in the lower body. As someone who values freedom of movement and flexibility in my body, I find this pose particularly beneficial.

In this article, I will share with you tips for preparing your body, precautions to keep in mind before attempting it, modifications for different levels of practice, and tips for improving your technique.

So let’s dive in!


Step-by-step Instructions

Here’s a step-by-step guide on how to do the Yoga Frog Pose (also known as Mandukasana):

  1. Start by coming down to your hands and knees on the yoga mat. Make sure your wrists are directly under your shoulders and your knees are directly under your hips. Your hands should be spread wide with fingers pointing forward.
  2. Gradually bring your knees wider apart, allowing your big toes to touch. Your thighs should be parallel to each other, and your feet should be flexed so the soles face up.
  3. Slowly begin to lower your torso down between your thighs. Extend your arms forward, placing your palms on the mat. If it’s more comfortable, you can lower down onto your forearms instead.
  4. Keep your spine long and your neck relaxed. Engage your core muscles to support your lower back.
  5. As you settle into the pose, you can gently press your elbows or forearms into your inner thighs to encourage a deeper stretch. This will help open up the hips and groin.
  6. Take slow, deep breaths in this pose, allowing yourself to relax and find a comfortable stretch. You can stay in this position for several breaths or for as long as it feels comfortable.
  7. To come out of the pose, slowly walk your hands back, bringing your torso upright. Bring your knees closer together and come back to the tabletop position.

Remember, it’s important to listen to your body and not force yourself into any pose. If you feel any pain or discomfort, ease out of the pose and modify it to suit your needs. Yoga should be practiced with awareness and respect for your body’s limits.

yoga frog pose / Canva

7 Pose Benefits Of Frog Pose

The Yoga Mandukasana offers several benefits for the body and mind. Here are some of the potential benefits:

  1. Hip and Groin Opening: the posture targets the inner thighs, groin, and hips, helping to increase flexibility and mobility in these areas. It can be particularly beneficial for those who sit for extended periods or participate in activities that tighten the hip muscles.
  2. Deep Stretch: The pose provides a deep stretch to the entire lower body, including the inner thighs, hamstrings, and calves. It helps release tension and tightness in these areas.
  3. Stimulates Digestion: Mandukasana can help stimulate the abdominal organs, including the digestive system, which may aid in digestion and alleviate digestive discomfort.
  4. Energizes the Body: This pose activates the lower energy centers of the body, such as the root chakra, and can help increase energy levels and vitality.
  5. Releases Tension and Stress: Holding the asana can provide a grounding and calming effect on the mind. It may help release stress, anxiety, and tension stored in the body.
  6. Strengthens the Core: The pose engages the core muscles, including the abdominal muscles and the lower back, helping to strengthen and tone these areas over time.
  7. Balances the Sacral Chakra: The pose is said to activate and balance the sacral chakra, which is associated with creativity, emotions, and sensuality. It may help bring about a sense of emotional balance and openness.

As with any yoga pose, it’s essential to approach it with mindfulness, listen to your body, and modify or seek guidance from a qualified yoga instructor if needed.

Mandukasana Yoga Pose Beginner Tips

You’re gonna want to jump in the pond and swim like a frog. But before you do that, take it slow and remember to breathe deeply as you ease into the asana.

Frog Pose in yoga is great for stretching your hip flexors and improving your posture. It can also help alleviate knee pain for those who have tight quads or hamstrings.

When performing exercising, make sure to avoid common mistakes. Such as letting your knees turn outwards or collapsing your chest towards the ground. Take your time with each movement and don’t force anything beyond what feels comfortable.

Remember that modifications and variations are always available. Especially if you’re new to yoga or have any injuries. Half frog is a great place to start if you’re not quite ready for the full expression of the pose.

For intermediate to advanced practitioners, yogic breathing can be incorporated for an added challenge. With consistent practice, you’ll notice improved flexibility and mobility in your hips and overall body alignment.

Avoid Common Mistakes

Before beginning, it’s important to prepare your body for the intense stretch that this pose requires. Here are three ways to loosen up your hips and inner thighs before getting into the full pose:

  1. Start with some gentle hip circles: Stand with your feet hip-width apart, and place your hands on your hips. Slowly rotate your hips in a circular motion, making sure to keep your upper body still.
  2. Try the Bound Angle Pose (Baddha Konasana): Sit on the floor with the soles of your feet touching each other and knees bent outwards. Gently press down on your inner thighs to deepen the stretch.
  3. Use props for support: If you’re new to this pose or have limited flexibility, use blocks or blankets under your knees for added support.

Remember, modifications are key when starting out with any new yoga posture. As you build more flexibility in your adductors and hips through regular practice, you can work towards achieving a deeper stretch in Mandukasana.

Moving onto precautions and contraindications. It’s important to be aware of any limitations or injuries that may prevent you from practicing this pose safely.

yoga pose frog / Canva

Precautions & Contraindications

It’s crucial to take note of any injuries or limitations that may hinder safe practice. This advanced level yoga posture requires a great deal of hip mobility and inner thigh muscles engagement. So if you have tightness in these areas, it’s important to approach the pose with caution. Additionally, individuals with knee or ankle injuries should avoid this posture altogether.

To safely practice the posture, it’s important to engage your core muscles throughout the entire posture. This will help protect your lower back and prevent any strain on your knees.

If you find that you’re unable to keep your hips lifted off the ground, try placing a block underneath them for support. Remember to breathe deeply and maintain a steady rhythm as you hold the pose for several breaths.

Now that we’ve discussed some precautions and contraindications, let’s explore modifications and variations for different levels.

Modifications and Variations for Different Levels

As you explore different variations, you’ll unlock new levels of strength and flexibility within your body. Modifications and variations can help you tailor the posture to your current level of practice, ensuring that you’re getting the most out of each stretch.

If you’re a beginner, start by placing a block or blanket under your hips for support. As your hips and inner thighs open up over time, work towards removing this prop.

Intermediate practitioners can try extending their arms forward and lifting their heels off the ground for an added challenge.

For those at an advanced level, experiment with binding your hands behind your back. Or lifting one foot off the ground at a time while maintaining the posture. Remember to breathe deeply as you hold each variation for several breaths before transitioning into the next one.

With these modifications in mind, you can continue to deepen you practice and gain greater access to its benefits.

In the following section about tips for improving your practice, we’ll take a closer look at some additional techniques to help refine this posture further.

Tips for Improving Your Frog Pose Practice

Frog Pose, is a great way to open up your hips and get a deeper stretch in the hips and inner thighs. It’s important to remember that this pose can be challenging for some, so it’s essential to listen to your body and make modifications as needed.

One of the most crucial aspects of improving your practice is focusing on mobility and flexibility in the hips. Start by warming up with some gentle hip-opening exercises before moving into the full pose.

Engaging your core muscles can also help you stay stable and prevent low back pain from occurring during this posture.

Remember, it’s okay if you can’t go as deep into the stretch at first – just keep practicing regularly, and over time you’ll notice increased flexibility and mobility in your hips!

yoga pose frog mandukasana / Canva

Frequently Asked Questions

Can frog pose help in reducing belly fat?

Yes, it can help reduce belly fat by engaging the core muscles and promoting digestion. It’s important to maintain proper form and practice regularly for best results. Let’s get started!

How long should one hold the frog pose?

Hold the pose for 30 seconds to a minute, gradually increasing time as your body gets more comfortable. Focus on deep breathing and engaging your core muscles. Release slowly and rest in child’s pose afterward.

Is frog pose recommended for pregnant women?

It’s important to consult with a doctor before practicing yoga during pregnancy. Although it can be beneficial for the hips and lower back, it should be avoided in later stages of pregnancy due to risk of injury. Stay safe!

Can frog pose help in relieving menstrual cramps?

Yes, frog pose can help relieve menstrual cramps by stretching the groin and pelvic muscles. Start on all fours with knees wide apart, lower hips towards heels, and gently press elbows into inner thighs for deeper stretch.

Can frog pose help in improving flexibility in other parts of the body?

Improving flexibility in other parts of the body is possible with this pose. In fact, a study found that regular practice can increase hamstring and hip flexor flexibility. Try it out and feel the freedom in your body!


So there you have it, folks – the ins and outs of Frog Pose! Remember, as with any yoga pose, it’s important to listen to your body and take things at your own pace.

Don’t be discouraged if your pose doesn’t look quite like the pictures you’ve seen on this website. Everyone’s body is different, and what matters most is that you’re feeling the stretch in your hips and thighs.

Key Takeaways

  • Frog Pose stretches and strengthens inner thighs, groin, and hips.
  • Engaging core muscles and improving hip mobility is important for proper execution of the posture.
  • Modifications and variations are available for different levels of practice.
  • Individuals with knee or ankle injuries should avoid this posture altogether.

Personally, I love the asana because it always makes me feel like a superhero. Okay, maybe that’s a bit of a hyperbole. But seriously, when I can sink deeper into the posture than I could before, or hold it for just a few seconds longer than last time, I feel pretty darn proud of myself.

So don’t give up on your Frog Pose practice. Keep showing up on your mat and putting in the work (with proper preparation and precautions!) and soon enough you’ll be leaping through life with ease.


How To Do Frog Pose / Canva
How To Do Frog Pose