How to Practice Frog Pose (Mandukasana) in Yoga
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
- 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.
- 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.
- Spread your knees apart as wide as you comfortably can, keeping your feet together. Place a folded blanket under your knees for additional support.
- 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.
- Hold the pose for 5 to 10 deep breaths.
- To release the pose, slowly lift your hips back up and bring your knees back together. Return to Tabletop 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.
