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How to do Frog Pose in Yoga? Is it Beneficial for Your Health?

by Jennifer George
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How to do Frog Pose in Yoga? Is it Beneficial for Your Health?

Do you know about the frog pose or the Mandukasana pose in yoga?  It is a yoga pose that helps a person to open their hip muscles and joints for better circulation. Also, it helps you to improve your body posture. Furthermore, this pose can be worked out after lunges or other hard exercises. The pose helps you to relieve and relax your muscles.

In Sanskrit Frog pose is called as Mandukasana pose. Moreover, releasing stress, makes your body more flexible. People who are gymnasts, cyclists, and runners practice the Mandukasana pose to make their bodies flexible. Also, it helps them to open their hip joints and groin muscles.

How to do Frog Pose? A Guide for Beginners.

To perform the frog pose you need to warm up your body. Next, the important thing is to keep your body aligned. Also, keep your focus on your breathing. Most people ignore their breathing while performing yoga. However, the most important part of yoga is the spirituality and peace that comes through breathing.

To perform the Mandukasana pose with ease follow these steps.

  • If you have a mat put it on the floor.
  • Next, sit on your knees and put your hands under your shoulder straight and aligned.
  • Now your knees should be aligned with your hips.
  • Putting your weight on your hands start to move your knees apart a little.
  • Make sure your hips and aligned with your knees always.
  • Now turn your toes towards the outside.
  • If you cannot bear your weight on your hands then shift to your forearms.
  • Slowly bend down your hips.
  • It will give you a stretch in your inner thighs and your hip joints.
  • Keep breathing and make sure you inhale and exhale through your nose.

Try to hold this pose for one minute. If it is difficult for you just come back to your normal position and take a rest. Slowly and steadily you will get used to it and can practice it for up to 4-5 minutes.

What Areas of Your Body Get Benefited By Frog or Mandukasana Pose?

The most beneficial areas of your body due to frog pose are:

  • Inner thighs
  • Hip Joints
  • Groin muscles
  • Strengthen your core
  • Lower back
  • Shoulders

Tips and Tricks to Perform Mandukasana Pose.

  • Always have something placed for your support like a mat or blanket.
  • You can rest your head on the floor or on a cushion.
  • In case of any discomfort or pain switch to child pose for ease.
How to do Frog Pose in Yoga? Is it Beneficial for Your Health?
Frog Pose

Benefits of Frog Pose? How Does It Affect Your Health?

Frog poses target your hip joints and inner thighs. Moreover, it strengthens your core and makes you more flexible. Here are some more benefits that it provides to your health.

  • Release Stress from Hip Joints         

The Mandukasana pose helps to open up your inner thighs and release your chronic muscle stiffness. Also, it makes your body more flexible. Due to sitting for long hours at a desk or driving your muscles get stiff. To release the stress one should frequently perform this pose.

  • Reduce Stress and Anxiety

When we perform yoga we take care of our breathing and focus on it. During this process the stress hormones of your body also release.

  • Reduce Back Pain

When a person sits for long hours the hip and back joint causes pain. Due to stretching in Mandukasana pose one can release stress and stiffness of muscles.

  • Release Pelvic Floor Tightness

People who have tight pelvic floor can have pain during s*x. To release the stress and pain one should perform the frog pose. It creates a stretch in your body and allows blood circulation.

Common Mistake While Performing Mandukasana Pose.

  • Not Breathing Enough

When performing the exercise keep your breathing in sync. Make sure you are properly inhaling and exhaling. If you feel hard to breathe while doing Mandukasana pose take a break and breath normally.

  • Trying to Push Your Limits in Beginning

In the very beginning people try to push themselves harder to do the frog pose. However, it ends up hurting your body. Remember to stretch your body as much as you can easily.

  • The lower Body is Not Aligned        

If your lower body is not aligned then the pose is of no use. To feel the stretch you need to keep your core strengthened and keeping your lower back aligned.

What to do If You Feel Pain While Performing the Mandukasana Pose?

If you feel pain while performing the frog-pose try bringing your kneed closer. Like you can shorter the distance between your knees. Also, don’t lower your hip or torso to the ground.

Make sure that you feel the stretch in your inner thighs. If you feel the stretch that means you are doing well.

People Who Need to Avoid Doing Frog Pose.

The frog pose required a lot of effort. Also, if not done correctly it can cause you damage. Here are people who need to avoid this Mandukasana pose. For example, pregnant women and people who have ankle issues or lower back issues.

You may like to read about Tantric Yoga. 


The Mandukasana or Frog pose helps you to open your hip joints and groin muscles. Secondly, it provides flexibility and improves your body posture. Apart from this, the pose requires continuous breathing which releases stress and anxiety hormones.

However, try to practice this pose and slowly you will master it. After, practicing you can hold up to this pose for every day around 2-3 minutes. It will help you to strengthen your core and stretchiness to your inner thighs. 

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