Frog Pose Mandukasana
Description
Frog Pose (Mandukasana) is a deep adductor stretch performed from a kneeling position with the knees spread as wide as possible. It is one of the most intense inner-thigh and hip stretches available. Should be approached gradually — overdoing it can strain the groin.
Equipment Required
Frog Pose Mandukasana Instructions
- Start on your hands and knees. Spread your knees as wide as comfortable.
- Flex your feet so the inside edges of your feet press into the floor. Toes pointing out to the sides.
- Lower onto your forearms. Keep your hips directly above your knees.
- Slowly press your hips back toward your heels. Feel the deep stretch in your inner thighs and groin.
- Use a folded blanket or yoga mat under your knees for comfort.
- Hold for 1 to 3 minutes. Breathe deeply and slowly.
- To exit, walk your knees back together and rest in Child’s Pose.
- Approach this pose gradually — depth comes over weeks of practice.
Frog Pose Mandukasana Form & Visual
Frog Pose Mandukasana Benefits
- Deeply opens the adductors, groin, and inner hips
- Improves hip flexibility for sumo squats and wide-stance lifts
- Releases tension in the inner thighs
- Used by physical therapists for hip rehabilitation
- Calming despite the intensity
- No equipment needed
Frog Pose Mandukasana Muscles Worked
- Adductor magnus, longus, brevis (deep stretch)
- Gracilis
- Pectineus
- Hip flexors
Frog Pose Mandukasana Variations & Alternatives
- Garland Pose
- Standing Hip Adduction Stretch
- Half Frog Pose (one leg at a time)
- Supported Frog (blanket under hips)
- Wide-Knee Child’s Pose
