Mandukasana

Frog Pose

This Frog entry describes the wide-knee hands-and-knees hip opener. Other traditions use Mandukasana for a different kneeling posture.

Type: Seated
Focus: Hip Opener
Intermediate ยท 6/10

Practise away from the screen with the Yoga Cards deck.

Explore the deck

How to do this pose

  1. Start on hands and knees with generous knee padding.
  2. Widen the knees a little and keep the lower legs comfortably aligned as the hips move slightly backward.
  3. Keep hand support and return the knees inward gradually to exit.

Before you begin

Avoid with groin strain or knee and hip pain; stop before the stretch becomes sharp.

What you should feel

A moderate inner-thigh stretch without pressure in the knees.

Benefits

Explores inner-thigh mobility under controlled support.

Common mistakes

Sliding too far apart or treating an intense stretch as something to endure.

Modifications

Keep the knees closer and stay on the hands rather than forearms.

Prep Poses

Bound Angle; gentle wide-knee tabletop

Follow-Up Poses

Neutral tabletop; comfortable rest

Related Content

Keep the knees closer and stay on the hands rather than forearms.