Frog

The Frog Pose (Mandukasana) might seem like a quirky, laid-back stretch, but don’t be deceived by its playful name—this pose is a powerhouse of hip-opening goodness.

It’s all about finding that sweet spot between deep inner thigh stretch and grounded stability, making it a favorite among yogis looking to unlock some serious flexibility.

Pose details

How to do the Frog pose

Before diving into Frog Pose, it’s a good idea to warm up with poses that open the hips and inner thighs, such as Butterfly Pose, Pigeon Pose, and Garland Pose.

Once you’re ready, follow these steps:

1. Start on all fours. Position your hands directly under your shoulders and your knees under your hips. Make sure your spine is in a neutral position.
2. Begin to widen your knees apart. Slide your knees out to the sides, keeping your shins and feet in line with your knees. Your feet should be flexed, with the inner edges of your feet pressing into the mat.
3. Lower your forearms to the floor. Bring your forearms down to the mat, keeping your elbows directly under your shoulders. You can place a blanket or bolster under your forearms for added support if needed.
4. Adjust your hips. Slowly shift your hips back toward your heels, finding a comfortable stretch in your inner thighs and groin. Make sure your hips are in line with your knees and not sagging toward the floor.
5. Hold the pose. Stay in Frog Pose for five to ten breaths or as long as comfortable. Focus on deep, steady breathing, and allow your body to relax into the stretch.
6. To come out of the pose, gently bring your knees back together. Slowly walk your hands back toward your body and lift your torso up. Return to a comfortable seated or kneeling position.

Modifications

If Frog Pose feels a bit too intense, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a blanket: Place a folded blanket under your knees to cushion them and reduce any discomfort. This can make the pose more accessible and comfortable, especially on hard surfaces.
• Adjust the angle: Instead of having your knees at a 90-degree angle, bring them closer together. This reduces the intensity of the stretch in your inner thighs and hips, making it easier to hold the pose.
• Support your chest: Place a bolster or a stack of blankets under your chest to support your upper body. This allows you to relax more deeply into the pose without straining your back or shoulders.
• Use a wall: Position yourself near a wall and press your feet against it. This can help you maintain alignment and provide extra support, making it easier to focus on the stretch in your hips.
• Take breaks: If holding Frog Pose for an extended period feels too challenging, come out of the pose and rest in Child’s Pose for a few breaths before returning. This gives your muscles a chance to relax and prevents overexertion.

Safety tips

• Warm up properly with poses like Child’s Pose or Cat-Cow to prepare your hips and inner thighs.
• Avoid forcing the stretch. Ease into the pose gradually, and listen to your body’s limits.
• Keep your knees and ankles aligned. Ensure they form a straight line to prevent unnecessary strain on your joints.
• Engage your core muscles. This will help support your lower back and maintain stability.
• Breathe deeply and evenly. This will help you relax into the pose and maintain a steady, comfortable stretch.
• Exit the pose slowly. Bring your legs back together gently to avoid any sudden movements that could cause discomfort or injury.

Similar yoga poses

Pigeon Pose (Eka Pada Rajakapotasana)

A classic hip opener that targets the same muscle groups as Lizard Pose, Pigeon Pose also helps to release tension in the glutes and lower back.

Low Lunge (Anjaneyasana)

This pose stretches the hip flexors and quadriceps, similar to Lizard Pose, but with an added focus on opening the chest and shoulders.

Frog Pose (Bhekasana)

Another intense hip opener, Frog Pose stretches the inner thighs and groin, making it a great complementary pose to Lizard Pose.

Half Splits (Ardha Hanumanasana)

This pose stretches the hamstrings and calves while also providing a gentle opening for the hips, similar to the benefits of Lizard Pose.

Dragon Pose (Yin Yoga variation)

A deep, passive hip opener that targets the hip flexors and groin, Dragon Pose is often held for longer periods to release deep-seated tension, much like Lizard Pose.