Frog Pose

Last updated: December 21, 2023

What Does Frog Pose Mean?

Frog pose refers to one of several yoga asanas that look like a frog.

To enter the pose, begin in a tabletop position on the mat. Mindfully allow the knees to move out to the sides of the mat, keeping the ankles and feet in-line with the knees. The elbows and forearms drop to the floor with the palms flat. On an exhale, the hips push slowly backward. Hold for several breaths. To come out of the pose, mindfully push up through the hands while bringing the heels in toward one another and sitting back on the feet. A blanket or folded yoga mat under the knees can be used to help cushion the knees.

Frog pose has several known Sanskrit names including mandukasana (first figure) and a more advanced variation called bhekasana (second figure).

Frog Pose-Mandukasana

Frog Pose-Bhekasana


Yogapedia Explains Frog Pose

Frog pose requires flexibility and mindfulness, especially around the knees. It is also common pose in Yin yoga practice.

Benefits of this pose include:

  • Helps relieve anxiety, stress and mild depression
  • Inner acceptance
  • Improves focus and productivity
  • Opens hips, inner thighs and groin
  • Opens chest and shoulders
  • Soothes menstrual cramps
  • Aids digestion

The advanced version of frog pose is known as bhekasana and requires additional flexibility in the hips and thighs. This variation is commonly seen in the second series of Ashtanga yoga.

Squatting poses are a nice way to prepare the hips and groin for frog pose.

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