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Frog Pose (Mandukasana)

On forearms and knees, slide your knees as wide apart as comfortable while keeping them at right angles, lower your hips toward the floor, and breathe through the deep groin stretch.

60s holdAdvancedLyingNo equipment

How to do the Frog Pose (Mandukasana)

  1. On forearms and knees.
  2. Slide your knees as wide apart as comfortable while keeping them at right angles.
  3. Lower your hips toward the floor.
  4. And breathe through the deep groin stretch.

What it targets

Primary muscle groups: Hips, Glutes, Quads.

Commonly included in conservative-care programs for: Hip Bursitis.

Body Fix walks you through the Frog Pose (Mandukasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.