TUTORIAL
Frog Pose
Kiana Ng Yoga
Mandukasana
There are two different frog poses. The tutorial below talks about the pose that resembles frog splits. Frog pose gets into the inner thighs while working lateral hip mobility. Many find it extremely uncomfortable, but you can make it slightly more comfortable by reading below!
Alignment Principles
- Start in table top
- Take knees as far apart from each other as you can, keeping hips in line with knees
- Make sure the ankles are in line with the knees, forming a 90 degree angle at the knee joint
- Flex both feet with them pointing outwards
- Come down to forearms or flat on stomach
- To exit: slide hips forwards onto mat and bring the soles of the feet to touch, coming into a prone butterfly pose. Take a few breaths here and then press back into a wide legged child’s pose
Prep. Poses:
- Sleeping Pigeon Pose (Eka Pada Rajakapotasana)
- Firelog (Agnistambhasana)
- Seated Wide Legged Forward Fold (Upavistha Konasana)
- Butterfly Pose (Baddha Konasana) – prone, supine and upright
Modifications/Variations:
- Half Frog (lay on stomach, bring one leg up to frog position)
- Place bolster or blocks underneath torso for more comfortability and support