Frog Position Steps for Increased Flexibility

Yoga Frog Pose

There are a couple of different ways you can perform the Yoga Frog position. Both postures will help you improve your lower body flexibility and work toward mind-body wellness.

About Yoga Frog Position

The Saskrit term for Yoga Frog is Mandukasana, derived from two words, manduka meaning frog and asana meaning posture. The pose is well known for increasing flexibility in many areas of the body, including:

  • Legs
  • Hips
  • Feet
  • Thighs
  • Abdomen
  • Pelvic Area

Step into the Pose

Below is the most basic way to perform the Yoga Frog position.

  1. Begin by sitting on a yoga mat with your feet out in front of you.
  2. Slowly fold at the knees, moving your thighs to either side of your body.
  3. Carefully, push your feet backward until your big toes touch. This will open up your thighs and pelvic area.
  4. Lean forward slightly, placing your palms down and tucking your fingers beneath your thighs as close to your knees as possible. You should feel the stretch in your arms as well as your thighs and pelvic region.
  5. Hold the pose for 10-12 seconds or as long as possible without breaking good form.

Downward Yoga Frog Pose

This alternative is somewhat less advanced than the first. It's important to move slowly and purposefully when performing yoga poses such as frog or if you are a new to yoga.

  1. Begin in Cat Pose on your hands and knees.
  2. Sit back on your legs, allowing them to separate with your ankles out on either side of you.
  3. Push your bottom back as far as possible. Be sure that your feet, ankles, and knees are touching the floor and that they are lined up with each other. Your feet should be pointed out.
  4. Lean forward, deepening the stretch, and place your forearms on the floor in front of you. You should be very low to the ground at this point.
  5. Hold the stretch for 10-12 seconds or as long as possible without breaking good form.

Note: When getting out of this particular pose, it's important to push your body forward, transferring weight onto your arms. This will prevent leg or knee injuries.

These poses, along with other great yoga positions, can help you achieve flexibility and focus in your healthy lifestyle.

Frog Position Steps for Increased Flexibility