Frog (Mandukasana)
Pose Overview
| Common Name | Frog |
| Traditional Sanskrit Name | Mandukasana |
| Sanskrit Name Pronunciation | man-doo-KAHS-ah-nuh |
| Pose Difficulty | Expert |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Frog, or Mandukasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the inner thighs and hips. The name of the pose comes from the fact that it resembles a frog, with the legs bent and the soles of the feet together. The pose is said to be helpful for increasing flexibility and strength in the legs, hips and lower back. It is also said to be beneficial for relieving tension in the lower back and hips, and for promoting a sense of calm and relaxation. It is also known to activate the Manipura Chakra, also known as the solar plexus chakra, which is associated with self-confidence, self-esteem, and personal power.
Benefits of Frog
Develops core strength and balance Opens up the hips and groin Improves flexibility in the legs and lower back Stimulates the abdominal organs
How to Enter Frog
Begin on your hands and knees on a mat, with your wrists directly under your shoulders and your knees directly under your hips. Bring your forearms to the floor, so that your elbows are under your shoulders and your hands are facing forward. Slowly lower your hips back towards your heels, while keeping your forearms and elbows on the floor. Press your hands into the floor and lift your chest towards the ceiling. Hold the pose for several deep breaths, before slowly releasing and returning to the starting position.
How to Exit Frog
Slowly release the pose, by bringing your hips back to your heels and your chest back to the floor. Sit back on your heels and rest for a moment before coming back to the starting position.
Common Frog Modifications & Variations
To make the pose more accessible, place a blanket or block under your hips for support. To increase the intensity of the pose, try lifting one leg off the floor while in the pose.
Common Mistakes with Frog
Rounding the back instead of lifting the chest Placing the elbows too far forward or too far back Not keeping the core engaged throughout the pose
Safety Guidance
Those with knee or wrist injuries should avoid this pose or perform it with caution. Those with lower back pain should also approach this pose with caution, and make sure to keep the core engaged throughout the pose.
