What is Frog Pose?

Frog pose, or mandukasana in Sanskrit, is a deep hip opener that's often practiced in yin yoga classes. From a tabletop position, the yogi opens their knees wide and supports the upper body with the forearms. Though physically intense, the pose has an overall calming effect.

Instructions

• Begin in tabletop.
• Exhale and gradually widen the knees, keeping the feet in line with the knees and toes pointed out. Lower the forearms to the ground and interlace the fingers.
• Go as far as is comfortable without straining.
• Breathe while holding the pose.
• Exhale and push the hands into the floor, mindfully moving the knees back in toward one another.
• Sit back onto the feet.

Cautions

• Use caution while widening the knees. If practicing on a hard floor, try placing a folded blanket under each knee to slide the knees open.

Benefits of Frog Pose

• Opens hips, inner thighs and groin
• Helps relieve anxiety, stress and mild depression
• Improves focus
• Opens the chest and shoulders