Frog Pose Mandukasana
Description
The frog pose mandukasana is a deep hip opener performed on the hands and knees. The knees are spread wide and the hips lower toward the floor between them. The pose deeply stretches the adductors and groin and is a key hip mobility pose.
Muscle Group
Equipment Required
Frog Pose Mandukasana Instructions
- Get on your hands and knees on a mat.
- Slowly walk the knees out wide to the sides.
- Set the inside of the feet flat on the floor.
- Lower onto the forearms with elbows under shoulders.
- Drop your hips back and down toward the floor.
- Feel a deep stretch in the inner thighs and groin.
- Breathe slowly and let the hips sink lower.
- Hold the position then come back up gently.
Frog Pose Mandukasana Form & Visual
Frog Pose Mandukasana Benefits
- Deep groin stretch
- Opens the adductors
- Useful hip mobility pose
- No equipment needed
- Strong yoga hip opener
- Releases inner thigh tension
Frog Pose Mandukasana Muscles Worked
- Adductors
- Hip flexors
- Gluteus maximus
Frog Pose Mandukasana Variations & Alternatives
- Pigeon Pose
- Butterfly Stretch
- Garland Pose
- Happy Baby
