Frog Pose (Mandukasana)
Frog pose is a deep hip-opening yoga posture that targets the hip flexors and inner groin. It involves kneeling with the legs spread wide and hips lowering toward the floor, providing an intense stretch for the groin and inner thighs.
How to do it
- Begin on your hands and knees in a tabletop position.
- Slowly slide your knees apart as wide as comfortable while keeping your ankles in line with your knees.
- Lower your forearms to the mat and let your hips sink toward the floor.
- Keep your feet flexed with the inner edges of your feet and knees touching the mat.
- Hold the stretch for 30-60 seconds, breathing deeply into your hips, then slowly walk your knees back together.
Form cues
- Keep your knees and ankles in a straight line.
- Spread your knees only as wide as feels comfortable.
- Keep your feet flexed to protect your knees.
- Sink your hips back gently toward your heels.
- Breathe deeply into your inner thighs.
Breathing: Focus on slow, deep belly breaths; exhale as you sink deeper into the stretch to help muscles release tension.
Common mistakes
- Pushing too far too fast, which can strain the delicate knee ligaments.
- Arching the lower back excessively, which reduces the stretch in the hips.
- Holding your breath, which creates tension and prevents muscles from relaxing.
- Forcing the knees wider than your current mobility allows, risking joint discomfort.
Muscles worked
Primary: hip flexors. Secondary: glutes, lower back, abs.
Suggested sets & reps
Get fitter
2–3 sets × 60 seconds, rest 30 s
Lose weight
2–3 sets × 60 seconds, rest 30 s
Build muscle
2–3 sets × 45 seconds, rest 30 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp or shooting pain in your knees or hips, ease off immediately.
- If you have a history of knee or hip injuries, check with a professional before attempting this deep stretch.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel pain in my knees?
No. If you feel sharp or pinching pain in your knees, ease off immediately or place a folded towel under them for extra cushioning.
How often should I do this stretch?
You can include this in your daily mobility routine or after your workouts to help improve hip range of motion.
What if I can't get my hips all the way down?
That is perfectly normal. Focus on finding a comfortable, gentle stretch rather than forcing your body into a specific shape.