Frog Pose (Bhekasana)

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Person practising Frog Pose (Mandukasana), kneeling with the knees wide apart and lowering onto the forearms as the hips open.

Teacher: James Chapman

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Frog Pose (Bhekasana)

A deep and intense hip opener that targets the inner thighs and groin.

Category: Hip Opener / Kneeling

Difficulty: Intermediate

Sanskrit/Pronunciation: Mandukasana (mahn-doo-KAHS-uh-nuh)

Main Focus: Hips, Inner Thighs, Groin, Mobility

Props: Yoga Bolster, Yoga Bricks, Blanket, Knee Pads

Frog Pose (Mandukasana) is a deep hip-opening yoga pose that creates an intense stretch through the inner thighs, groin and hips. Practised from a kneeling position with the knees moving wide apart, the hips lower as the hands or forearms support the upper body. The pose can help develop mobility through the hips and inner legs while allowing the depth of the stretch to be adjusted gradually. Yoga bricks or a bolster can support the upper body and raise the floor, while a folded blanket or knee pads can provide extra cushioning beneath the knees.

How to Practise

Begin on hands and knees (tabletop position)
Widen your knees as far apart as is comfortable, keeping ankles in line with knees and feet flexed
Lower down onto forearms or keep arms extended, depending on comfort
Keep hips in line with knees and avoid collapsing into the lower back
Breathe slowly and deeply, relaxing into the stretch
Hold for 1–3 minutes in Yin practice or 5–10 breaths in an active sequence
To exit, gently walk the knees back in toward centre

Benefits

Opens the hips, inner thighs, and groin
Increases flexibility in the pelvis and lower body
Can release emotional tension stored in the hips
Supports healthy hip joint mobility

Modifications

Place a blanket or bolster under knees or chest for comfort and support
Stay on hands instead of lowering to forearms if the stretch is too intense
Avoid if you have knee, groin, or lower back injuries

Props to Support Frog Pose (Bhekasana)

Props can make Frog Pose more comfortable by supporting the upper body and cushioning the knees. Yoga bricks or a bolster can raise the floor for the hands, forearms or chest, while a folded blanket or knee pads can provide extra padding beneath the knees.