Mandukasana (Frog pose) Steps, Benefits and Precautions


Frog pose (mandukasana)


  • Come into the table pose. From table pose walk the knees out to the sides as wide as comfortable.
  • Bring ankles behind the knees directly, with the feet turned out towards the side walls.
  • Bring your elbows and forarms on to the floor, in front of you.  You can also keep your palms directly on floor rather than your elbows.
  • Keep your palm flat on the floor.
  • Exhale while pressing the hips backward to the back walls.
  • Feel deep stretch in your the hips and inner thighs.
  • Breath and hold for 3-5 breaths.
  • To release the pose roll your hips forward and bring the palm under your shoulder and press back gently to the table pose.
  • You can also stretch your arms forward and lower hips and can bring whole body flat on the floor.

Benefits :-

  • It open and stretch  the hips, groin and insideof thighs.
  • It helps in improving posture.
  • It stimulates the digestive system.
  • It improves blood circulation in hips and thighs.

Bhekasana (Half frog pose) Steps, Benefits and Precautions

Contradiction / Precautions :-

  • If you have injury in knee, hip or leg, don’t practice this pose.
  • Thosw who have problem in lower back should not practice this pose.


Actress Priya Mohane

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