Frog Pose


"The success of Yoga does not lie in the ability to perform postures, but in how it positively changes the way we live our life and our relationships." - T.K.V. Desikachar

Frog Pose

How to Practice Frog Pose (Mandukasana) in Yoga

A supported version of Frog Pose in this overhead image

Benefits Of Adding Frog Pose To Your Practice

Frog Pose has many therapeutic benefits for the body, mind, and spirit. Here are some of the key benefits, how-to instructions, and common misalignment mistakes for Frog Pose.


  • Hip Flexibility: Frog Pose is a great way to increase hip joint flexibility and mobility. The pose stretches the hip joints, groin, and inner thighs, which can help alleviate tension and tightness in these areas.
  • Digestive Health: Frog Pose puts gentle pressure on the abdominal organs, which can help promote healthy digestion.
  • Stress Relief: Frog Pose can help relieve stress and tension in the body. The pose encourages deep breathing, which can help calm the mind and reduce anxiety.
  • Improved Circulation: Frog Pose can help improve hip and leg circulation. The pose encourages blood flow to these areas, which can help reduce inflammation and promote healing.
  • Core Strengthening: Frog Pose can help strengthen the core muscles, including the abdominals and lower back. The pose requires balance and stability, which can help improve overall core strength.

How to Practice Yoga's Frog Pose

  1. Gather your props. For this step-by-step Frog Pose guide, you may want to have handy two folded blankets, a bolster, and two yoga blocks.
  2. Begin in Tabletop Pose (Bharmanasana) (above). Make sure your wrists are directly under your shoulders, and your knees are under your hips. Your fingers should be spread wide and pressed firmly into the ground.Yogi in Table Top Pose which is a great pose for almost any yoga practice.
  3. Spread your knees apart as wide as you comfortably can, keeping your feet together. Place a folded blanket under your knees for additional support.
  4. Slowly begin to shift your pelvis forward to lower your hips toward the ground, keeping your spine straight. You can rest your forearms on the ground or on two blocks for support. It can also be beneficial to rest your torso on a bolster.
  5. Hold the pose for 5 to 10 deep breaths.
  6. To release the pose, slowly lift your hips back up and bring your knees back together. Return to Tabletop Pose. Image depicts how to protect your knees to practice this hip-opening pose.

Getting Started: Tips for Practicing Frog Pose (Mandukasana) 

Frog Pose is a great addition to any yoga practice, especially for those who want to improve their hip flexibility and overall balance. Here are some tips on how to incorporate this pose into your practice:

  • Warm Up: Before attempting Frog Pose, it is important to warm up the body with some gentle stretches and movements. Try some Sun Salutations (Surya Namaskara) and especially standing poses such as Triangle Pose (Trikonasana), Wide-Legged Forward Bend Pose (Prasarita Padottanasana), and Warrior II Pose (Virabhadrasana II) to prepare your body.
  • Use Props: If you are new to this Pose or have sensitive knees, it may be helpful to use props to support your body. Consider using a block or blanket under your knees for additional support. Also, placing a bolster under your torso can prevent overstretching.
  • Hold the Pose: To get the most out of Frog Pose, hold the pose for at least 5 to 10 deep breaths. Focus on relaxing the hips and allowing them to open up gradually.
  • Breathe deeply: As with any yoga pose, deep breathing is key to relaxing into the asana. Focus on breathing deeply and evenly as you hold the pose.

Try Us Free! Get a Sample Pose Report to Experience the Full Benefits of the YogaU Pose Library.

Click Here

Check out our premium content

Video practice examples

For every yoga pose

Learn Common Alignment issues

And how to deal with them

Tips for beginners

Learn the best prep poses for each yoga pose

sign up now

Try Free for 7 Days


Curious to learn more?

See all FAQs


How to personalize my practice?

The Yoga 2.0 Pose Library helps you fit yoga poses to your individual body. It provides tools for you to customize yoga poses to your body's needs in order to gain the benefits of each yoga pose. 

When working your way through the Yoga 2.0 Pose Library, pay particular attention to the Yoga 2.0 Poses section as well as the Preparatory Poses under the Teaching Tips tab. This is where you will find some of the juiciest content in the Yoga 2.0 Pose Library!

What do I get When I sign Up?

When you register for a basic account, you get access to basic pose information about each yoga pose. You can also view three Pose Library blog articles or three yoga pose video tutorials each month. 

If you choose to register for a premium account, you will have access to our library of 1000s of unique Yoga 2.0 pose modifications, video tutorials for each yoga pose, preparatory yoga poses and common misalignments for every yoga pose, precautions, and more!

If you choose to subscribe to our premium Plus membership, you will also get access to our Yoga Sequence Builder, which allows you to create a yoga practice sequence with any and all of the yoga poses featured throughout the Yoga 2.0 Pose Library!

What are Yoga 2.0 Poses?

The idea behind Yoga 2.0 is that yoga poses should be individualized for every person. 

Yoga 2.0 Poses give you a foundation to begin designing your own customized yoga practice that suits your body's needs.

Choosing the right Yoga 2.0 Pose begins with your relationship with your body and making healthy choices that respect your personal boundaries. 

Is this for beginners too?

The Yoga 2.0 Pose Library is for every body! 

Whether you are a beginner or already far along on your yoga journey, the Yoga 2.0 Pose Library has something for everyone. 

Are you looking for creative, fun ways to modify yoga poses? Check out our collection of Yoga 2.0 Poses, which features 1000s of Yoga Pose Modifications. 

Looking to expand your practice or teaching? The Teaching Tips and Deepen the Pose sections provide fun ways to challenge your yoga practice as well as practical tips for learning and teaching new yoga poses. 

Can't find a certain pose

Our Yoga 2.0 Pose Library is an ever-expanding library. 

We will be adding new yoga poses over time - keep checking back for our latest yoga poses!


Check out our Mastery content!

Get access to all the Pose Library has to offer by signing up for our Mastery membership.

Includes Pose Precautions and special access to our state of the art Yoga Sequence Builder.


View options

Sorry, You have reached your
monthly limit of views

To access, join us for a free 7-day membership trial to support expanding the Pose Library resources to the yoga community.

Sign up for a FREE 7-day trial

You need a free account to do this

Register for a free account to save your Favorite Poses! You can return to them again and again!

Click below to join us!

Simply click below to register and join us. Your Favorite Poses will appear in your private Dashboard section of the site.

Get your free account


Check out our premium content

Get access to all the Pose Library has to offer by signing up for one of our premium memberships.


1000s of pose modifications & more!

The Yoga 2.0 Pose Library features 1000s of yoga pose modifications, video tutorials, teaching and practice tips, best prep poses, and common alignment issues for every yoga pose.


View options