Frog Pose (Bhekasana / Mandukasana)

Multiple yoga poses of men performing the Frog Pose

Frog Pose or Mandukasana is an intermediate to advanced posture that opens the hips and groin. Frog Pose helps with circulation and posture, stretches the front part of the body, and strengthens the back muscles. Frog Pose has some contradictions and should be done with caution, with attention on the lower back. It is advised to warm up the body before moving into Frog Pose and to take caution when getting into and coming out of this posture.

Collection of outlined drawings of people doing the Frog Pose

To do Frog Pose, begin in a tabletop position, on hands and knees. Slowly move the knees out, allowing for the inside of the feet, ankles, and knee to begin to meet the floor. Stop when a stretch is felt, this will be dependent on the Yogis flexibility. Use the breath to help deepen the stretch. Bring the forearms to the floor, feel free to stay on the hands if the stretch is becoming too intense. Breathe deep for about 30 seconds, then slowly come out of Frog Pose. Use a counter posture, such as Cat Pose or Cow Pose, as a follow up. Frog Pose is an intermediate posture and should be done with caution.

Frog Pose (Bhekasana / Mandukasana)

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*Under Development*

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Sanskrit Name:
Bhekasana / Mandukasana
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Drawings include:
Frog Pose elevations (men & women), plan view, outline silhouettes

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Yoga is a spiritual, ascetic and physical set of practices focusing on breathing, movement, posture, and meditation. Yoga, translated as ‘union’ or ‘connection,’ is an ancient Hindu teaching that is undergone for a variety of purposes including health, relaxation, rehabilitation, and exercise.

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