Frog Pose

Sanskrit: Mandukasana
Difficulty: Intermediate
Category: Hip Opener

Benefits

Intense inner groin and hip opener. Stretches adductors deeply.

Steps

  1. From tabletop position
  2. Bring knees toward corners of mat
  3. Square hips down
  4. Sink hips toward heels
  5. Hands supporting lightly
  6. Hold 1–3 minutes

Tips

This pose is very intense for most students.

FAQ

Can I do this if I have tight groins?
Start with a gentler version: less width between knees and less depth in the fold. Progress gradually.

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