Frog Pose | Mandukasana

Frog Pose Instructions

1. Start in child’s pose, with your torso lying down and your arms stretched in front of you.
2. Walk your knees out to the sides, as wide apart as it feels comfortable, and place your forearms on the mat.
3. Flex your feet and rest the inside edges on the mat.
4. Stay in frog pose for 30 seconds to 1 minute.

Mindfulness Practice

Keep the focus on your breath, press your weight into your elbows, look down and push your hips slowly down and back. Feel the stretch in your hips and groin area, relax the neck, and maintain your knees, hips and ankle joints at 90-degree angles.

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Mandukasana Benefits

The frog pose opens the hip joints, reduces knee pain, strengthens the back, and improves posture. This pose also stimulates the digestive system, improves circulation, and reduces menstrual cramps.

Contraindications

Knee, ankle, and lower back pain or injury.

Preparatory, Complementary and Follow-Up Poses

Start in child’s pose, bow pose or camel pose and then progress to frog pose. Follow-up with dolphin pose or lord of the dance pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Wheel pose
Upward plank pose
One legged downward dog pose
Knee to nose dog pose