Frog Pose (Stretch)

Maṇḍūkāsana

Frog Pose (Stretch)
CategorySeated & Forward Folds TypeStretch LevelIntermediate Hold60 sec MusclesHips, Legs BreathingSlow breathing, each exhale releases the hips

How to do it

  1. EnterFrom tabletop, widen your knees out to the sides, shins parallel to each other, feet flexed. Lower onto your forearms.
  2. HoldYour hips draw back and down between your knees. Move a tiny bit at a time. This pose opens you with time and breath, not with force.
  3. ExitDraw your knees closer together and sit back on your heels.

Benefits

A deep opening of the inner thighs and groin.

Cautions

  • Knee and groin injuries — put blankets under your knees

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Child's Pose Child's Pose Beginner

Where it appears

  • Path to Lotus 30 min · Advanced · voice-guided in the app subscription

Similar poses

Lotus Pose Lotus Pose Intermediate Yogic Seal Pose Yogic Seal Pose Intermediate Gate Pose Gate Pose Intermediate Three-Limbed Forward Fold Three-Limbed Forward Fold Intermediate Heron Pose Heron Pose Intermediate Marichi's Pose I Marichi's Pose I Intermediate

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