Seated · Intermediate
Frog Pose
Mandukasana·मण्डूकासन·maṇḍūkāsana
Also called: Frog
Frog is one of the most intense hip openers in the catalog. Save it for users who already have a steady restorative practice and won't bail on the first uncomfortable breath. The release after coming out is one of the most satisfying in the practice.
Benefits
- Deep release of the inner thighs and adductors
- Opens the groin in a way few other poses access
- Releases the lower back through pelvic-tilt-and-tuck
- Useful for runners, cyclists, and martial artists with tight inner thighs
How to practise Frog Pose
- Come to all fours on a soft surface. Place padding under the knees.
- Bring the elbows to the floor, forearms parallel.
- Slide the knees out wide to the sides, as wide as comfortable.
- Flex the feet so the inner edges press into the mat.
- Inner ankles, inner knees, and the front of the hips should form a square shape.
- Press the hips back slightly toward the heels. Hips don't need to lower — gentle pressure is enough.
- Hold for 60-90 seconds. Slowly draw the knees back together to exit.
Suggested hold: 60s · Breath: Natural
How Frog Pose affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Neutral | broadly neutral |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Balancing | a good fit — helps settle this dosha |
Who should avoid or modify this pose
- Don't practice with knee, hip, or groin injury
- Pregnant women shouldn't practice — the deep groin opening can affect ligament stability
- Skip with severe lower-back pain
- Avoid with recent abdominal surgery
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Place a folded blanket under each knee for cushioning
- Reduce knee width — narrow stance is still effective
- Rest the forearms on a bolster or stack of blocks for elevation
- Practice for shorter durations (30 seconds) and build up gradually
Traditional source: Modern hatha — Modern hatha hip-opener. Multiple poses share the "frog" name in different lineages; we ship the wide-knee inner-thigh stretch. Not in the Hatha Yoga Pradipika Ch. 1.