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How to Do Frog Pose

Yoga | Yoga Poses

Who’s ready for an intense hip opener this week? We’ll be looking into Frog Pose aka Mandukasana. Don’t try this at home if you have any knee or ankle injuries. Ok, let’s dive into Mandukasana’s yummy benefits!


Practicing Frog Pose opens the hips while strengthening the lower back by stretching the groins and inner thigh muscles. It also creates heart space in the chest and shoulders. This pose decreases any strain on the knees by opening the hip joints.

What’s more, Mandukasana aids in digestion, relieves mild depression, anxiety, and stress.


  1. From all fours, walk your knees as far apart as they will allow comfortably, without straining. The inside knife edge of your feet should be touching the ground, knees bent to 90-degree-angles.
  2. Inhale, and elongate the spine by energetically extending the crown of the head and the tailbone in opposite directions.
  3. Exhale, and while engaging your core, lower down to your forearms, making sure your elbows are stacked right below your shoulders.
  4. Now soften the heart and the belly and allow your hips to draw back and down.
  5. Stay here for five breaths or one minute, and breathe deeply.


If this is too intense, try bringing your feet towards one another, big toes touching, the tops of the feet facing down. Make sure your gaze is straight down. We want to keep the spine elongated and of course we don’t want to hurt our necks.

Hope you love this one!

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