Frog Pose is a yoga pose that incorporates breathing and mindfulness practices. It has several potential benefits, such as relaxation and helping release mental and physical tension.

Frog Pose, also known as Mandukasana in Sanskrit, is a yoga pose that targets your core, hips, and inner thighs. It is sometimes referred to as Adho Mukha Mandukasana.

The hip-opening posture suits a variety of levels and works wells as part of a Yin, Hatha, or Vinyasa sequence.

Read on to learn more about Frog Pose, including how to add it to your routine, its benefits, and modifications.

Since Frog Pose is a deep hip opener, it is important to ensure your body is warmed up before moving into the posture.

During this pose, you should maintain safe alignment while softening and releasing tension. Allow your breath to guide you and make adjustments as necessary.

What areas does Frog Pose stretch and strengthen?

  • shoulders
  • low back
  • core
  • hips
  • groin muscles
  • inner thighs

To do Frog Pose:

  1. Begin on all fours with your hands under your shoulders and your knees beneath your hips.
  2. Yield your weight forward onto your hands.
  3. Slowly, scoot your knees out to the sides, keeping them in line with your hips.
  4. Keep your knees bent and your ankles behind you, in line with your knees.
  5. Turn your toes out to the sides.
  6. Rest on your forearms with your elbows beneath your shoulders, placing your palms together or on the floor. You can also extend your hands forward, resting your chin or forehead on the floor.
  7. Sit back into your hips to deepen the pose.
  8. Breathe deeply, focusing on relaxing and releasing tension.

Hold this pose for up to one minute. With practice, you can work toward holding it for three to five minutes. To release the pose, place your hands under your shoulders and gently bring your knees toward the center. Relax onto your belly or move into Child’s Pose or Downward-Facing Dog.

Tips for practicing Frog Pose:

  • Place a folded yoga mat, flat cushion, or blanket under your knees or ankles for support.
  • Rest your forehead or chest on a stack of blocks or cushions.
  • Release the pose if you feel any discomfort or pain.
  • To alleviate cramps, allow your belly to relax and soften.
  • If you experience any strong emotions, rest in a comfortable position or a restorative pose, such as Child’s Pose or Corpse Pose.

Frog Pose is a deep hip opener believed to release emotions, especially when held for several minutes. You can incorporate Mandukasana into a longer yoga routine or add it into a hip-opening sequence.

Frog Pose may have several benefits, such as:

1. May improve hip mobility and may ease back pain

Yoga poses, like Frog Pose, may alleviate low back tightness and strengthen muscles. It’s ideal for people who sit for extended periods, which can cause low back pain or tight hip flexors.

It may also improve hip flexibility, mobility, and range of motion, which is useful for people who have tight hips due to running, swimming, or cycling.

2. May improve mental and emotional health

Adding breathing exercises to Frog Pose may provide even more benefits. For example, you can try to focus your awareness on each breath, sensations that arise in your body, or a specific area of your body, such as your heart center.

A 2020 review found that mindfulness-based stress reduction techniques, like yoga, significantly reduced chronic pain, improved quality of life, and boosted mental health.

3. May help diabetes management

Several yoga practices, including postures, breathing exercises, and meditation, may help with type 2 diabetes management by regulating blood sugar levels.

A 2018 review suggests that yoga postures may also improve pancreatic function.

4. May improve occupational stress

Yoga may also help reduce the side effects of work-related stress, including low back pain.

A small 2020 study found that school principals who participated in a one-week yoga training program involving lectures, breathing exercises, and postures—including extended Frog Pose—experienced reduced occupational stress and improved health.

Frog Pose is a deep hip opener suited for intermediate or advanced yoga. However, you can modify the pose to suit your level and try different variations.

To make Frog Pose easier, experiment with one of the following tips:

  • Yield your weight forward onto your hands to reduce the pressure on your hips. You can slowly and gently move forward and backward to ease your way into the pose.
  • Position your hands under your shoulders and keep your chest lifted. This allows you to have more control as you move your weight back toward your hips.
  • You can practice this pose with the soles of your feet against the wall.
  • Extend one arm or one leg at a time.
  • Position your knees closer together.
  • Bring your feet toward the center, touching your big toes together.

Extended Frog Pose

Extended Frog Pose, or Uttana Mandukasana in Sanskrit, is a seated variation of Frog Pose that encourages deep breathing and aims to strengthen the spine. To make this pose easier, try sitting on the edge of a cushion or place your big toes slightly apart.

To do extended Frog Pose:

  1. Sit on your knees with your knees spread wide.
  2. Touch your big toes together behind your back with the soles of your feet facing upward.
  3. Cross your forearms behind your neck, placing your palms below the opposite shoulder blades.
  4. Elongate your spine and open your chest.
  5. Press your head back into your arms.
  6. Breathe deeply.
  7. Hold this pose for up to three minutes.

While Frog Pose has several potential benefits, there are some risks and precautions to consider. Most importantly, make sure you warm up your body before doing the pose. Slowly ease your way into the pose, and be careful not to force yourself into any position.

It is also important to be especially gentle when you’re stretching your hips. Listen to your body and make adjustments if needed.

You should modify or avoid Frog Pose if you:

  • have lower back, hip, or knee injuries or concerns
  • are recovering from abdominal surgery
  • have cardiovascular issues
  • have ulcers

It can be helpful to speak with a healthcare professional before beginning a new treatment option, especially if you are pregnant. They can advise if the treatment or lifestyle measure suits your health needs or whether an alternative option may be more beneficial.

Even though you’re working on relaxing certain parts of your body, it’s important to maintain awareness and engage your muscles to support safe alignment. Try not to force yourself into any position, and make sure you gently ease your way out of the pose.

Try to engage your core and elongate your spine instead of sagging or rounding your back. If it feels too intense or uncomfortable, adjust your body or use props to support a comfortable position.

If Frog Pose doesn’t work for you, you can always choose another hip-opening pose and possibly come back to it at another time.

Frog Pose, or Mandukasana, is a deep hip-opening pose that has several possible physical and emotional benefits.

It is important to practice the pose safely. Gently ease your way in and out of the pose, and remember that your flexibility may change daily. You can modify Frog Pose to make it less intense or choose alternative hip-opening poses if they’re more suitable for your body.

Whichever way you practice Frog Pose, try to breathe and find some mindfulness as you hold the posture. Doing so will allow you to reap all the benefits that this hip opener has to offer.