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Mandukasana (Frog Pose): Benefits, Modifications and Variation

In the vast tapestry of yoga, Mandukasana stands out as a delightful and transformational posture. This asana is a gentle reminder of our primal connection to nature, taking inspiration from the crouching posture of a frog. Just as a frog sits with its legs tucked under, we too can experience the essence of this humble amphibian through this pose.

Mandukasana (Frog Pose)

The word "Mandukasana" originates from two Sanskrit words: "Manduka" (frog) and "Asana" (pose). The pose imitates the natural way in which a frog sits, symbolizing a state of calmness and grounding.

Though the name might sound a bit intimidating, pronouncing "Mandukasana" is much simpler than it appears. It's pronounced as "muhn-doo-kah-suh-nuh."

Before we hop into practicing the pose, let's understand the anatomy involved. Mandukasana primarily targets the hips, thighs, groins, and abdomen. This gentle stretch opens up these areas, promoting flexibility and strength.

How to Perform Mandukasana (Frog Pose)

  1. Start by coming into a tabletop position, aligning your wrists under your shoulders and your knees under your hips.

  2. Slowly bring your knees wider apart, creating a comfortable distance between them.

  3. Turn your toes outward, allowing the inner edges of your feet to rest on the ground.

  4. Gradually begin to bring your hips backward, towards your heels, while keeping your arms extended in front of you.

  5. Gently press your palms into the floor, elongating your spine as you lower your chest towards the ground.

  6. Find a comfortable stretch in this position and hold it for a few breaths.

  7. You can either stay in this position with your arms stretched or bring your palms together in front of your chest, allowing your thumbs to rest against your sternum.

  8. To come out of the pose, walk your hands forward, lifting your hips and returning to the tabletop position.

Mandukasana (Frog Pose)

When to Do It

Mandukasana can be practiced either in the morning to energize your day or in the evening to release the tension accumulated throughout the day. It's also an excellent pose to incorporate into your regular yoga routine.

Preparatory Poses

To ease into the Frog Pose, you can warm up with the following preparatory poses:

  • Child's Pose (Balasana)

  • Bound Angle Pose (Baddha Konasana)

  • Wide-Angle Seated Forward Bend (Upavistha Konasana)

Follow-Up Poses

After enjoying the benefits of Mandukasana, you can try these follow-up poses to complement your practice:

  • Downward-Facing Dog (Adho Mukha Svanasana)

  • Cobra Pose (Bhujangasana)

  • Bridge Pose (Setu Bandhasana)


Mandukasana stimulates the Swadhisthana chakra, also known as the sacral chakra. This energy center is associated with creativity, sensuality, and emotional balance.

Sacral Chakra (Svadhisthana chakra)

Mantra for This Pose

As you delve into the stillness of the Frog Pose, you can recite the following mantra silently or aloud: "Om Vam" (pronounced as ohm vahm). This mantra enhances the activation of the sacral chakra and encourages the flow of creativity and positive emotions.

Alignment Cues

To make the most of Mandukasana and avoid unnecessary strain, pay attention to these alignment cues:

  • Keep your spine elongated throughout the pose, avoiding any rounding or hunching.

  • Ensure that your knees are at a comfortable distance from each other, without overstretching.

  • Relax your shoulders and neck, allowing them to soften during the pose.

  • Engage your core slightly to support your lower back and pelvis.

Duration of Hold

Hold the Frog Pose for around 30 seconds to 1 minute, breathing deeply and mindfully.


The suggested drishti (gazing point) for Mandukasana is the tip of your nose. Gazing softly at this point helps to maintain focus and balance during the pose.

Physical & Spiritual Awareness

As you settle into the Frog Pose, bring your attention to your hips and the sensations arising in this area. Embrace the sense of grounding that this pose offers, connecting you to the earth beneath you. Mentally, allow yourself to release any stagnant emotions, making space for creativity and positive energy.

Beginners’ Tips

If you're new to Mandukasana, here are some helpful tips to ensure a safe and enjoyable practice:

  • Take it slow: Ease into the pose gently, respecting your body's limits.

  • Use props: Place a cushion or bolster under your hips if you experience discomfort.

  • Breathe mindfully: Focus on your breath to stay present and relaxed throughout the pose.

Who Should Not Do It

As with any yoga pose, certain health conditions may require caution. Avoid practicing Mandukasana if you have knee or hip injuries. Pregnant women should also avoid this pose.

Who Should Do It

Mandukasana is beneficial for individuals looking to improve hip flexibility, release tension in the thighs, and activate the sacral chakra. It's a wonderful pose for anyone seeking emotional balance and grounding.

Benefits of Mandukasana (Frog Pose)

The Frog Pose offers a treasure trove of benefits for both the body and mind:

  • Opens up the hips and stretches the inner thighs, improving flexibility.

  • Strengthens the lower back and core muscles.

  • Stimulates the abdominal organs, aiding digestion.

  • Helps in releasing emotional and mental tension, promoting relaxation.

  • Activates the sacral chakra, enhancing creativity and emotional balance.

Variations of Mandukasana (Frog Pose)

To add some flavor to your practice, you can explore these variations of Mandukasana:

Uttana Mandukasana (Extended Frog Pose)

Uttana Mandukasana is a fusion of two Sanskrit words: "Uttana" (extended) and "Manduka" (frog). As the name suggests, this pose extends the benefits of the Frog Pose, taking it a notch higher and deeper.

This juicy pose primarily targets the hips, thighs, and groins, just like its close cousin, the regular Frog Pose. However, the extended version provides an additional stretch to the back and shoulders, making it an excellent all-around pose for flexibility and strength.

Mandukasana (Frog Pose)

How to Perform Uttana Mandukasana (Extended Frog Pose)

  1. Begin by coming into the traditional Frog Pose: Start in a tabletop position with your wrists under your shoulders and knees under your hips.

  2. Gently widen your knees apart as you turn your toes outward. Allow your inner feet to rest on the ground.

  3. Now, slide your knees a bit further apart to create space for the extended variation.

  4. Keeping your hips back, slowly walk your hands forward, lengthening your spine as you do so.

  5. Feel the stretch in your hips, thighs, and groins, and gradually release any tension in these areas.

  6. Continue to extend your arms, reaching your fingertips as far forward as possible without straining.

  7. Find your sweet spot in this pose, where you feel a satisfying stretch without any discomfort or pain.

  8. Take deep breaths, feeling your body open up and relax with each inhale and exhale.

  9. Stay in Uttana Mandukasana for about 30 seconds to 1 minute, allowing yourself to sink deeper into the pose with each passing moment.

  10. To come out of the pose, gently walk your hands back, bringing your hips towards your heels.

  11. Return to the tabletop position, and take a moment to notice how your body feels after practicing this extended variation of Frog Pose.

Modifications for Mandukasana (Frog Pose)

If you find the Frog Pose challenging, don't worry; there are ways to modify it for your comfort:

  • Use props: Place a cushion or folded blanket under your knees for extra support.

  • Widen your knees: If you experience discomfort, widen your knees further apart.

Common Mistakes

Be mindful of these common mistakes while practicing Mandukasana:

  • Overarching the lower back: Keep your lower back elongated and avoid overarching, which can lead to strain.

  • Forcing the knees apart: Respect your body's limits and allow your knees to open comfortably.

Safety and Precautions

Remember to approach Mandukasana with a sense of awareness and self-compassion. If you have any existing injuries or medical conditions, consult a qualified yoga instructor or healthcare professional before attempting this pose.

Additional Preparation Tips

To create a harmonious atmosphere for your practice, consider the following preparation tips:

Direction to Face: Facing towards the east can enhance the spiritual aspect of your practice, symbolizing new beginnings and vitality.

What to Wear: Opt for comfortable and stretchy clothing that allows for unrestricted movement.

Suitable Place and Essential Oil or Fragrance: Practice Mandukasana in a quiet, clutter-free space that allows you to focus inward. Enhance the ambiance with calming essential oils such as lavender or sandalwood.

Music for This Pose: Soft instrumental music or nature sounds can enhance the meditative aspect of this pose, helping you relax and connect with your inner self.

As you immerse yourself in the blissful world of Mandukasana, remember that every practice is a step towards a healthier and happier you. Embrace the joy of learning and evolving on your yoga journey, one pose at a time.

Happy leaping!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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