Level: Intermediate to Advanced, but can be beginner-friendly with props and reduced range
Recommended Duration:
Frog pose (Mandukasana) is a deep, floor-based hip opener that targets the adductors and groin while encouraging pelvic neutrality, spinal ease, and breath-led release. It blends intensity with mindfulness, making space in the hips, easing lower-back load, and cultivating patience and emotional steadiness.
Highlights:
When you think of yoga poses that stretch you open and test both your patience and awareness, the frog pose almost always makes the list. Known in Sanskrit as Mandukasana, this posture takes its name from the frog, and it’s not hard to see why. When you’re down on the mat with your knees spread wide, hips sinking toward the earth, and breath guiding you through the intensity, the resemblance is clear.
But frog pose isn’t just about the shape; it’s about what happens while you’re in it. It’s about learning to surrender, to breathe through resistance, and to invite softness where your body feels stuck. This pose has a way of bringing up physical sensations and even emotions you didn’t know were stored in your hips.
Every yoga pose serves a purpose, and Mandukasana comes with a unique set of benefits that extend beyond the physical. Here are a few reasons why you should practice this asana:
Many of us spend hours sitting at desks, in cars, or on couches, and our hips tend to tighten as a result. As a deep hip opener, this asana stretches the inner thighs and groin while creating space in the pelvis. This helps release the stiffness caused by prolonged sitting and gradually improves overall hip mobility. Practicing regularly can restore a sense of freedom in the hips and make daily movements, like walking, bending, or even sitting cross-legged, feel more natural.
Tight hips don’t just limit mobility; they can also affect the spine. When the hips lack flexibility, the lower back often compensates by bearing extra pressure, leading to discomfort or strain over time. Frog pose helps by encouraging better alignment in the pelvis, easing unnecessary tension on the lumbar spine, and creating more balanced support for the entire back. This pose can bring much-needed relief for anyone dealing with lower back fatigue from poor posture or long hours of standing.
Deep hip stretches like frog pose often bring up unexpected emotions. As you settle into the intensity of the posture, you might notice feelings of resistance, restlessness, or even sudden waves of relief. This happens because the hips are closely tied to how we hold physical and mental tension. Staying present with your breath while these sensations arise teaches patience and self-compassion. Over time, the practice can build resilience, helping you approach challenges on and off the mat with greater calm and steadiness.
The posture also stimulates the abdominal organs. The gentle pressure around the pelvis and belly helps awaken circulation and can support healthy digestion. Many practitioners find that holding Frog Pose with steady breath not only releases muscular tension but also creates a soothing massage-like effect for the lower abdomen. Over time, this can contribute to improved gut health and a more balanced flow of energy in the body.
From an anatomical perspective, the frog pose primarily stretches the adductors—the muscles along the inner thighs responsible for drawing the legs toward the midline. These often-overlooked muscles play a big role in stability, balance, and overall strength in the lower body.
The posture also engages the core subtly, as the abdominals help stabilize the spine while the legs are stretched apart. This activation prevents collapsing into the lower back and supports a healthier posture.
On an energetic level, this yoga posture connects to the second chakra (Svadhisthana), located in the pelvic region. This chakra is associated with creativity, sensuality, and flow. By opening the hips and creating spaciousness in this area, the pose encourages a freer circulation of energy. Many practitioners find that over time, Frog Pose enhances their sense of creative expression and helps them feel more connected to their inner vitality.
As mentioned, frog pose primarily targets the inner thighs (adductors) and hips, but the glutes and groin muscles aren’t left out. While the posture doesn’t build the glute muscles the way squats or bridges do, it does engage them subtly to stabilize the pelvis and protect the lower back.
This gentle engagement is not about building glute strength like squats or bridges, but rather about improving coordination between the glutes and hips. Over time, this balance supports better mobility and helps release tension caused by long hours of sitting.
This asana won’t shrink or enlarge your hips, but it can change how your hips feel and function. By stretching the groin and inner thighs, the pose increases space and mobility in the hip joints, reducing tightness and compression. After consistent practice, many practitioners notice their hips look and feel more open and aligned. While it doesn’t alter bone structure, Frog Pose can improve posture and flexibility, influencing how you carry your hips and enhancing your overall sense of ease in movement.
Like any deep posture, preparation matters. Jumping straight into this hip-opening asana can be jarring if your hips aren’t ready, so warming up first is key.
Beginning your practice with a gentle flow is a good way to get your blood flowing and warm up your body. You can start with a few sun salutations to promote body heat and increase your heart rate. When the body is well warmed up, the muscles and joints become more flexible, making it easier to go into hip-opener poses like Mandukasana.
The butterfly pose (Baddha Konasana), low lunge (Anjaneyasana), and garland pose (Malasana) are great options for warming up those hips. These movements awaken the hips and inner thighs. Flowing through a cat-cow sequence or sitting in a child’s pose can help lubricate the spine and calm the nervous system. Even something as simple as standing hip circles or gentle squats makes a difference.
Think of warming up as inviting the body into conversation. Instead of demanding flexibility, you’re giving your muscles and joints a heads-up. This mindful approach ensures the body is receptive and reduces the risk of strain.
Here’s a step-by-step guide on how to get into frog pose safely:
Begin on all fours with your hands placed under your shoulders and your knees under your hips. Keep your spine long and neutral, creating a steady base to begin moving into the pose.
Gently slide your knees apart as far as feels comfortable for your body. Keep your shins parallel to each other and flex your feet so that the toes point outward. Press the inner arches and ankles lightly into the mat to stabilize the lower body.
Walk your hands forward and decide what feels best for you—either staying on your palms or lowering down onto your forearms if there is space. Maintain a neutral spine by avoiding any sagging in the lower back. Imagine lengthening from the crown of your head all the way to your tailbone.
Once you’ve settled into the pose, bring your attention to your breathing. Take deep inhales that expand your ribs and slow, steady exhales that help soften tension in the hips and inner thighs. In a flow class, you might stay for five to 60 seconds, while in a Yin Yoga practice, you can remain in the posture for several minutes. Keep your gaze forward, around one to two feet in on the floor in front of you.
To come out safely, press gently into your hands and draw your knees back toward each other. Shift into child’s pose, resting your hips back toward your heels and allowing your spine to round. Pause here for a few breaths and notice how your body feels after the stretch.
Note (DO NOT COPY): This is for image instruction/infographics, if possible — example photo below
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The full frog yoga pose can feel pretty intense, especially if your hips and inner thighs are on the tighter side. The good news is you don’t have to force yourself into the deepest stretch right away. With a few props and mindful adjustments, you can ease into an easy frog variation that gives you the same benefits without overwhelming your body.
Start on your mat in a tabletop position. Place a folded blanket or towel under your knees for extra cushioning. If you have yoga blocks or a bolster, keep them nearby for support.
From tabletop, slowly slide your knees apart just a little—only as far as feels comfortable. Instead of going to your full range, think of finding a gentle stretch. Keep your shins angled slightly back toward your heels if parallel feels too intense.
Place a bolster or firm pillow under your chest and arms, allowing your upper body to rest forward without straining. You can also put yoga blocks under your forearms if the floor feels too far away. This helps keep the spine long without collapsing.
Settle into the position and let your breath guide the experience. Deep, steady inhales expand the chest, and slow exhales encourage the hips and thighs to soften. Since this version is gentler, you can stay here longer—one to three minutes is a good start.
To come out, press into your hands or the props, and slowly walk your knees back toward each other. Rest in child’s pose with a blanket or bolster under your torso for a gentle release before moving on.
Practicing the easier variation of this asana with props makes the posture accessible for beginners while still offering all the hip opening, grounding benefits. This version also helps prevent knee pain while letting you enjoy all the other advantages of a frog stretch. Over time, you can gradually explore going deeper, but there’s no rush—the props are there to help you build a safe and sustainable relationship with the pose.
If you need more options to make this asana more accessible, you can try these modifications:
| A word of advice: If you have knee pain, hip injuries, or sacroiliac issues, it’s best to approach this pose with extreme caution—or skip it altogether. Always listen to your body and avoid pushing into sharp pain, since there’s a big difference between healthy stretching discomfort and actual strain. |
Frog pose is one of those things that doesn’t just challenge your body—it challenges your mindset. It asks for patience, a steady breath, and a willingness to meet the edges of your comfort zone. Some days it might feel intense, other days more freeing, but every time it teaches you something about how your body holds tension and how your mind responds to stillness.
This pose may not reshape your hips or bulk up your glutes, but it will change the way you move, sit, and carry yourself. It creates space in the joints, balance in the lower body, and an openness that goes far beyond the mat. Make sure to practice under the supervision of a qualified yoga teacher for safety and proper body alignment.
So the next time you roll out your yoga mat, give the frog pose a try. Stay curious, stay gentle, and let yourself settle into the stretch.
