One of the most hated and most loved deep stretch poses is frog pose, mandukasana. This intensive hip stretch is a great way to end a practice after your body is warmed up and ready for a stretch as deep as this. 


Opens the hips, groin, and inner thighs. Promotes digestion and relaxation.

How to:

  1. Start in a table top position, with your knees lined up with your hips and shoulders stacked over wrists. 
  2. Widen the distance between your knees while maintaining the position of your hips over your knees. Your knees should stay bent at a 90 degree angle. 
  3. Turn your toes away from your body, but don’t worry if this is not possible for you.
  4. Come down onto your forearms, if you can. You can stay here on your forearms but try to relax your shoulders. An alternate option is to come down onto your shoulders and extend your arms underneath you, bringing your hands near your hips. Be mindful not to let your belly fall towards the ground. 
  5. Let your shoulders, head, and neck relax. Feel free to use a block under your head for support. 
  6. Stay here for as long as you’re able or as long as you wish. Press back into child’s pose when you are done to allow your hips to come back to a more normal position.

Modify it:

Use a block under your forearms if they don’t quite reach the ground, or place it under your head to release the pressure on your neck.