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Frog Pose

Mandukasana

Benefits

Frog Pose is an intense hip opener with many benefits:

  • Stretches the inner thighs, groins, and hips
  • Opens the chest and shoulders 
  • Relieves stress, anxiety, and mild depression
  • Therapeutic for menstrual cramps
  • Pose

  • Cautions

  • Modifications

  • Knee injuries
  • Ankle injuries
  • Lower back pain

If Frog pose is too intense, you can take Half Frog Pose: Ardha Mandukasana, by bringing your knees wide, and your feet towards one another, with the tops of your feet facing down.

  • Images
  • Step-by-step

Mandukasana (man-duke-AHS-anna)
Manduka: Frog
If you have sensitive knees, you may want to double up your mat, or place a blanket under your knees for this pose.
1. Walk your knees as wide apart from one another as they will comfortably allow, without straining, or torqueing, your knees or hips.
2. Flex your feet strongly and bring the inside edges of your feet to touch the mat. The angle in both the knees and ankles should be no greater than 90 degrees. If this position is comfortable, lower down to your forearms.
3. Keep the back of your neck long, with your gaze pointing down. Relax your belly and soften your heart, so your shoulder blades draw towards one another. Now, gently push your hips back and downwards.
4. Stay here for 2-5 minutes. If the sensations in your hips or groin begin to ebb, you can walk your knees further apart from one another to deepen thes tretch.

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