How To Do A Frog Pose?

The Frog Pose is the western name for Mandukasana. In Sanskrit Language, Manduk means Frog, while Asana means Pose or Position. It is pronounced as - man-doo-KAHS-uh-nuh. The Frog Pose (Mandukasana) belongs to seated yoga postures; it is an integral part of Hatha Yoga in all the different modern yoga schools. 

According to 17th-century text Gheranda Samhita, Frog Pose is one of the 32 most helpful yoga positions of Hatha Yoga. Bhekasana is another yoga pose similar to this exercise; in both these yoga poses, the performers enter into a frog-like position. 

Before performing this pose, you must adequately warm up with other hip-opening exercises like lunges and sun salutations. The Frog pose is very beneficial for opening, stretching, and increasing blood circulation of the muscles in groins and hips. It also helps with proper balancing and alignment of the posture.

The Idea of The Frog Pose

This pose will require some time to master. However, once you start performing this pose regularly, you can benefit in many different ways.  It can help eliminate most chronic muscle stiffness due to long sitting hours, driving, or performing athletic activities like bike riding, football, and sprints. 

This pose has a few variations based on regions and different schools of Yoga. Mandukasana – the Indian Version An Indian form that begins in a kneeling position, with buttocks pressed on top of the feet. In another form of the same variant, it starts by entering into the squat position. 

Adho Mukha Mandukasana (a version of Downward Facing Frog Pose) is Mostly practiced in the western world, including keeping the feet and knees wide apart equally. The lower legs stretch backward linearly. Uttana Mandukasana (Extended Frog Pose) Performed with the feet under the hips; trunk pulled upwards while maintaining a width in the knees.

Steps: How To Perform A Frog Pose

Step 1:

Start by entering into the Tabletop yoga posture; stack the shoulders on your wrists and the knees and elbows straight upon the hips. Without exerting too much pressure, widen the knees to the maximum. Bend the knees by ninety (90) degrees; maintain a touch between the inner arches and the floor. Your toes should be stretched away from the upper body.

Step 2:

Exhale deeply, and lower down the forearms towards the floor while keeping your elbows apart in line with the shoulders (right on the top). Plant your palms on the floor with widened fingers. With an inhale, straighten the spine. Now reach for the crown of the head in the front direction and simultaneously push the tailbone backward.

Step 3:

Involve into core engagement by smoothly pushing the navel inwards and upwards in the direction of the spine. In a relaxed state, release the chest and torso in the direction of the floor while at the same time pushing the hips downwards and backward.

Step 4:

It is a challenging pose; if you feel uneasy in this posture, divert your attention to your breathing. Take a few deep and slow breaths.

Step 5:

To end the Frog Pose, lift the forearms from the ground/yoga mat, and place the palms of the hands on the floor. Move the hands back in the direction of the hips while moving the sole of your feet backward. Bring back the knees, and sit with the hips placed upon your feet. Preparatory poses for Frog Pose include Vajrasana, Dhanurasana, Ustrasana and Supta Virasana. As follow-up poses, you can try the other more complex variants of this pose.

Frequently Asked Questions

How Long is The Duration of Frog Pose?

For those of you new to yoga, we recommend holding this pose for one to three minutes. If you’ve been performing yoga for a little while, you can maintain the posture for around five (5) minutes. This will also help to burn the fat around the belly pretty quickly. This pose is also beneficial for the muscles surrounding the thighs, hips, and groin area.

When To Avoid Performing Frog Pose?

People with back, hips, or knee injuries should avoid this pose. Women should also avoid it during menstrual cycles and pregnancy.

Can Frog Pose Help With Increasing The Height?

Yes, it does help with gaining height. Keep in mind that If it’s not performed under proper guidance, it can cause injuries, especially in the ankles and knees.


This pose improves the functionality of all body organs and helps to strengthen the inner thighs and surrounding areas. Plus, it can help in the regeneration of tissues in the lower back. Moreover, it can Improve digestion and help with different digestive disorders while giving relief from menstrual cramps in women. 

It’s also known to accelerate liver, spleen, and kidney functions. It has, in the past, cured diabetes and is considered an excellent exercise for the pancreas. 

Plus, it’s an excellent fat burner as it removes extra fat present in the abdomen, thighs, and hips. You can further use it to strengthen loins and improve libido and sexual performance.