Frog pose, called Mandukasana in Sanskrit, is a yoga pose that targets the core, hips and inner thighs. It is sometimes called downward facing frog or Adho Mukha Mandukasana.
Frog pose often incorporates breathing and mindfulness practices. It has many advantages, including encouraging rest and assisting in the release of physical and mental stress. Incorporating the hip opening posture into a Yin, Hatha, or Vinyasa sequence is beneficial for practitioners of all skill levels.
Continue reading to find out more about Frog Pose, its modifications, advantages, and how to incorporate it into your routine.
How to do frog pose
Because the frog pose deeply opens your hips, make sure your body is warmed up before moving into the posture.
During this pose, maintain safe alignment as you soften and release tension. Stay in balance between effort and ease by using your breath as a guide and making adjustments as needed.
To perform frog pose:
With your hands beneath your shoulders and your knees beneath your hips, begin on all fours.
Transfer your weight to your hands.
Slowly, move your knees out to the sides, keeping them in line with your hips.
Maintain a bent kneeling position and your ankles parallel to your knees behind you.
Turn your toes out to the sides.
Rest on your forearms with your elbows under your shoulders, palms together, or on the floor. Alternatively, you can reach forward with your hands and place your forehead or chin on the ground.
Sit on your hips to deepen the pose.
Breathe deeply, focusing on relaxing and releasing tension.
Hold this pose for up to 1 minute. 3-5 minutes is what you can hold it for with practice. With your hands beneath your shoulders, gently bring your knees towards the center of the pose to release it. Relax on your stomach or stand in Child’s Pose or Downward-Facing Dog.
Tips for practicing frog pose:
Place a folded yoga mat, flat pillow or blanket under your knees or ankles for support.
Rest your forehead or chest on a stack of blocks or pillows.
Release the pose if you feel discomfort or pain.
To relieve cramps, let your belly relax and soften.
If you’re feeling strong emotions, rest in a comfortable position or a restorative pose, such as Child’s Pose or Corpse Pose.
5 Benefits of Frog Pose
Frog pose is a deep hip opener meant to release emotions, especially when held for several minutes and incorporating mindfulness techniques. Mandukasana can be added to a hip-opening sequence or included in a longer yoga practice.
1. Improve hip mobility and can relieve back pain
Frog pose can relieve lower back tension, ease sciatica pain, and strengthen your back. It is ideal for people who sit for prolonged periods, which can cause low back pain or stiffness in the hip flexors.
Frog pose can also improve hip flexibility, mobility and range of motion, which is helpful for people who have tight hips from running, swimming or cycling.
2. It can improve mental and emotional health
Adding breathing exercises to the frog pose can provide even more benefits.
You could direct your awareness, for instance, to every breath you take, to bodily sensations that arise, or to a particular part of your body, like the heart center or third eye. Additionally, you can focus on your alignment.
According to a recent review, practicing mindfulness-based stress reduction techniques can greatly enhance mental health, improve quality of life, and reduce chronic pain.
During Yin yoga classes, which frequently include aspects of mindfulness and relaxation, such as breathing techniques, frog pose is frequently held for several minutes.
According to one study, people who practiced Yin Yoga alone or together with mindfulness practices reduced their levels of stress, anxiety and depression significantly more than those in the control group, who did not practice it.
Stress, anxiety, and depression can be lessened by adopting the frog pose, which has a relaxing effect on the body and mind. Although more thorough studies are required, a review indicates that yoga might be able to lessen depressive symptoms.
Yoga may also be a useful treatment among people with depression who do not participate in psychotherapy or take antidepressants for various reasons.
3. It can help in the management of diabetes
Various yoga practices, including postures, breathing exercises and meditation, have been shown to positively influence the management of type 2 diabetes by helping regulate blood sugar levels and reducing the risk of complications.
One review found that yoga postures such as frog pose can improve pancreatic function. It might be most beneficial to hold poses for at least thirty seconds at a time and then progressively extend the duration.
4. It can stimulate circulation and help manage blood pressure
Practicing the frog pose can improve circulation, helping to increase blood flow and reduce high blood pressure.
The results of an analysis suggest that yoga offers the greatest benefits in managing high blood pressure when combined with breathing, meditation and relaxation techniques.
5. It can improve work stress
Yoga can help reduce the side effects of work-related stress, including digestive problems, low back pain and mood disorders.
A small study found that school principals who participated in a 1-week yoga training program that included classes, breathing exercises, and postures – including extended frog pose – experienced reduced work stress and improved health.
Frog pose modifications:
Frog pose is a deep hip opener suitable for intermediate to advanced level practitioners, but you can modify the pose to suit your level. There are also several variations to try.
To make frog pose easier, try one of the following tips:
Transfer your weight forward onto your hands to reduce pressure on your hips. To make the pose easier, you can move back and forth slowly and gently.
Place your hands under your shoulders and keep your chest lifted. This allows you to have more control as you shift your weight towards your hips.
Using the soles of your feet against the wall, you can practice this pose.
Extend one arm or leg at a time.
Bring your knees together.
Touch your big toes together as you move your feet toward the center.
The extended frog pose, also known as Uttana Mandukasana in Sanskrit, is a seated version of the frog pose that strengthens the spine, promotes posture, and deep breathing. To make this pose easier, sit on the edge of a pillow or place your big toes slightly apart.
To perform extended frog pose:
Sit on your knees with your knees wide apart.
Touch your big toes behind your back with the soles of your feet facing up.
Cross your forearms behind your neck, placing your palms under opposite shoulder blades.
Lengthen your spine and open your chest.
Push your head back into your arms.
Breath deeply.
Hold this pose for up to 3 minutes.
Risks and precautions when practicing the frog position:
The frog pose has numerous advantages, but there are also hazards and safety measures to take into account. Most importantly, be sure to warm up your body before performing the pose. Slowly come into the pose and be careful not to force yourself into any position.
It’s important to be especially gentle when stretching your hips. Listen to your body and make adjustments if necessary.
Modify or avoid frog pose if:
have injuries or concerns about your lower back, hip, or knee
they are recovering from abdominal surgery
have cardiovascular problems
have ulcers
Common mistakes when doing frog pose:
Even if you’re working to relax certain parts of your body, it’s important to maintain awareness and engage your muscles to support safe alignment. Don’t force yourself into any position and make sure you come out of the pose gently.
Try to engage your core and lengthen your spine instead of hunching or rounding your back. Use props or body adjustments to support a comfortable position if it feels too intense or uncomfortable.
If the frog pose doesn’t work for you, you can always choose another hip-opening pose and possibly return to it at another time.
The bottom line:
Frog pose, or Mandukasana, is a pose that deeply opens the hips and offers physical and emotional benefits.
It is important to practice the pose safely. Gently move in and out of the pose and remember that your flexibility can change every day. You can modify the frog pose to make it less intense or choose alternative hip-opening poses if they are better suited to your body.
However you practice frog pose, try to breathe and find some awareness as you hold the posture. This way you can take advantage of all the benefits that this can opener has to offer.