Basic SittingBeginner
Frog Pose (kneeling)
Mandukasana
A frog-like kneeling fold that spreads the knees wide and compresses the abdomen to stimulate digestion.
No image available
How to Perform
- 1
Start on the knees with toes touching and knees wide, sitting back on the heels.
- 2
Clasp opposite elbows in front of the belly or press palms together at the heart.
- 3
Lengthen the spine and hinge forward, bringing the chest toward the thighs.
- 4
Allow the forehead to rest on the thumbs or the floor while maintaining steady breath.
- 5
Rise slowly, release the arms, and bring the knees back together.
Benefits
- Opens hips and groins while lengthening the quadriceps.
- Massages abdominal organs to support digestion and elimination.
- Encourages mindful breathing in a grounded, introspective shape.
Alignment Cues
- Knees track wide with toes touching
- Hips sink back toward heels
- Spine rounds gently as chest lowers
- Forehead rests on thumbs or floor
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee injury
- • Ankle sensitivity