Mandukasana (Frog Pose) 


Mandukasana is commonly known as frog pose, because  the posture of this asana resembles the way a frog sits. This is a yoga asana that is easy and can be performed by people of all ages. Let us see what exactly is Mandukasana and what are its benefits.

What is Mandukasana?

Mandukasana is a Sanskrit word, “manduk” meaning frog and thus also known as Frog pose. Mandukasana is a variation of vajrasana (thunderbolt pose) – a sitting posture used in meditation and pranayama. It is a yoga asana which is known to improve flexibility and mobility of the hips and inner thighs and thus prepares the body for challenges like hip openers, lunges and splits.

How to do it? 

  1.  Get ready by arranging your yoga mat.
  2.  To begin with, get into Bharmanasana (tabletop pose), making sure your wrists are directly under your shoulder and your knees are under your hips (in a straight line). See to it that your fingers and palm are pressed firmly on the floor.
  3. Inhale and slowly spread both your knees outward as much as you comfortably can while keeping your feet together. For support you can keep a folded blanket under your knees. Focus on your spine and gently lengthen it by stretching the tailbone backward and moving the crown of the head forward.
  4. Move your pelvis forward slowly and lower  your hips towards the ground. Make sure that you keep your spine straight. For better support you can rest your forearms and torso on yoga blocks or bolster.
  5. Hold this position for 5 – 10 deep breaths or till the time you are comfortable. Keep your shoulders in a relaxed position and do not squeeze them close to your ears.
  6. Slowly release the pose by lifting your hips up again and bringing your knees back together. Return to the Bharmasana or the Tabletop pose.

Benefits of Mandukasana:

Mandukasana is an intense asana that stretches the muscles in and around the hips, core and the inner thighs which helps to strengthen the core and the lower back. It is beneficial for people who engage in sports like cycling and running by easing muscle tightness. Mandukasana is also beneficial for people who have a desk job with long sitting hours. When practiced regularly, Mandukasana has also been seen to give relief from lower back pain. Let us look at the benefits of Mandukasana in detail. 

  1.  Improved posture – Hip opening

Mandukasana is known to improve the posture by strengthening the hip and back muscles. As this pose involves spreading the legs wide and moving the hips towards the ground, Mandukasana helps to release the tension and stiffness in the hip flexors, abductors and glutes. This yoga asana is great for people having jobs with long sitting hours or for people who often experience stiffness in the hip muscles due to the type of physical activity that they are engaged in. Regular practice of Mandukasana will help in achieving better posture and resolving posture issues if any.

  1.  Reduces stress and tension

Like other yoga asanas, Mandukasana requires you to focus on your breathing, thus allowing your body to ease and relax. This creates a sense of calmness and relaxation in the mind and the body. To enhance your relaxation experience, try to practice this asana in a quiet and well-lit space, as this will improve your focus.

  1.  Increases flexibility

Regular practice of Mandukasana  has shown to increase flexibility in the hip, thigh and back muscles and improve the range of motion. This yoga asana helps to strengthen the muscles in the thigh, hip and groin and make them less prone to injury. It should however be noted that you should hold this pose/ position for several counts and slowly deepen and soften into the stretch to avoid overstretching of any muscles and thus reduce the risk of any injury. 

  1. Improves digestion

Mandukasana or frog pose compresses the abdomen and thus stimulates the organs of the digestive system including the stomach, liver and intestines. Mandukasana involves deep hip opening which may also help in relieving  pelvic tension and thus can be beneficial for people who suffer from digestive problems like bloating, acidity and constipation. The digestive effect of this yoga asana can be enhanced by practicing it regularly and by focusing on the breathing (especially the belly breathing).

  1. Strengthens the core

Practicing Mandukasana regularly helps to strengthen the core by engaging the muscles of the core  and lengthening the spine while in the asana. To get this benefit through Mandukasana, focus on lengthening the spine slowly – by reaching towards the tailbone and keeping the crown of the head forward.

Precautions to take:

Like all other yoga asanas, Mandukasana also offers many health benefits if performed correctly. Here are a few precautions to be taken while practicing Mandukasana.

  1. If you have knee, hip, back or groin injuries avoid doing this asana.
  2. While performing Mandukasana if you feel any discomfort or pain, immediately stop and relax.
  3. Pregnant women should not practice this yoga asana.
  4. If you are new to yoga or have any medical conditions, perform this asana under supervision of a trained yoga teacher.
  5. Warm up your knees thoroughly before getting into the frog pose.
  6. Very important, listen to your body and do not push yourself.


Mandukasana is a beneficial asana for both the mind and the body. However, as with any physical activity and yoga asana, go slow and do not overdo. Though the deep hip opening in this asana is very soothing and has many benefits, it can also cause injuries due to overstretching. It may be difficult at the beginning but with modifications and using different techniques and props, it can be made more accessible. But if you are still not sure of your positioning, do not continue and take assistance from a yoga trainer.