Frog Pose Mandukasana

Frog Pose Mandukasana


This exercise is called frog pose or mandukasana. It involves getting into a position similar to a frog, with the knees wide apart and the hands on the ground in front of you. This pose is often used in yoga to stretch the hips and inner thighs.

Muscle Group

Equipment Required

Frog Pose Mandukasana Instructions

  1. Start by sitting on your heels with your knees together.
  2. Place your hands on your thighs and take a few deep breaths.
  3. On an exhale, slowly lower your torso down towards the floor, keeping your arms extended in front of you.
  4. Rest your forehead on the floor and stretch your arms out in front of you.
  5. Hold the pose for 5-10 breaths, focusing on deepening your breath and relaxing your body.
  6. To release the pose, slowly lift your torso back up and sit back on your heels.

Frog Pose Mandukasana Form & Visual

Frog Pose Mandukasana

Frog Pose Mandukasana Benefits

  • Improves balance and coordination
  • Strengthens the quadriceps, hamstrings, and glutes
  • Increases flexibility in the hip flexors and hamstrings
  • Improves core stability and control
  • Enhances cardiovascular endurance
  • Develops self-defense skills

Frog Pose Mandukasana Muscles Worked

  • Quadriceps
  • Hamstrings
  • Hip flexors
  • Glutes
  • Calves
  • Abdominals
  • Chest
  • Shoulders

Frog Pose Mandukasana Variations & Alternatives

  • frog pose (mandukasana)
  • mandukasana (frog pose)
  • manduka pose (frog pose)
  • frog stretch
  • frog pose stretch