Frog Pose Yoga | Mandukasana | How to Do Frog Pose | Benefits of Frog Pose Yoga


FROG POSE is an English name for MANDUKASANA where “mandu” refers to frog, and “asana” refers to pose. In an overall view, this pose is all about mimicking a frog. It is a simple yoga pose that gives length to the spine and bends the lower joint. Let us learn how to do the Frog Pose yoga (Mandukasana) and its benefits.


  • Begin the pose in a seated position with both the feet below your knees. Make sure that both the knees are touching as well as your toes. 
  • Roll your spine forward, over the knees while exhaling.
  • Now throw a slight pressure on your big toes and move your knees wide apart according to your comfort. Do not force or strain your knees or hips as this may lead to an injury.
  • By flexing the feet bring the inside edges close to touch the mat on the floor. Making sure that the big toes are feeling, the position of the feet is critical. If the feet move apart from one another, you may fall apart from the pose. Both the knee and ankles should be no higher than 90 degrees.
Frog Yoga gif
  • Now smoothly slide into your pelvis. Elongate the back of your neck and keep your focus pointed down. Allow your chest to drop into the floor and feel your hip joints open.
  • Hold the pose for minimum of 6-7 breaths according to your comfort level.
  • To release yourself from the pose while applying pressure to your hips slowly shift your weight to the back of the body.
  • Smoothly bring your knees together and roll your spine upward.

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  • Opens up the stiffened chest and shoulders.
  • Gives your body a better posture.
  • Keeps the belly and buttock in shape
  • Helpful in curing menstrual cramps.
  • Provides strength to the back muscles.
  • Promotes better circulation in the hips and thighs.
  • Stimulates the digestive system.
  • Helps in relieving stress.
  • Encourages the engagement of downward energy


Even if the pose is easy and suitable for everyone, there are some things to keep in mind regarding the posture.

Before performing the asana, an individual should have adequate knowledge about the asana to reach the best results without any injury or flaws.
Here are some cautions and contraindications for FROG POSE YOGA:-

  1. Knee injuries.
  2. Neck injuries.
  3. Sprain.
  4. Ankle injuries.
  5. Lower back pain.

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