Frog Pose


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.


  • 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.


  • 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

Frog Pose Details
Sanskrit Name: Mandukasana
Pronunciation: mon-due-KAH-sah-nah
Pose Level: Intermediate
Drishti: Bhrumadhye (Third Eye)
Pose Type: Chest Openers, Hip Openers

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