Vinyala

Pose sheet

Frog Pose

Maṇḍūkāsanaमण्डूकासन

Spread your knees and ground your forearms, keeping feet flexed and spine neutral.

Open this pose in the 3D body

Steps

Support

Forearms, palms, inner surfaces of the knees, lower legs, and feet.

Enter

  1. Come onto hands and knees, with hands under shoulders.
  2. Exhale and gradually spread your knees.
  3. Separate your feet too; keep your lower legs parallel.
  4. Flex your feet, toes outward, with inner edges grounded.
  5. Ground forearms and palms, with elbows under shoulders.

Hold

  1. Keep your hips aligned with your knees.
  2. Maintain a neutral spine without letting your lower back sag.
  3. Align your head with your torso.
  4. Keep your feet flexed and your forearms firmly grounded.

Exit

  1. Press into your palms and lift your torso.
  2. Bring your feet inward until your big toes touch.
  3. Gradually bring your knees together and return to kneeling.
Breathing
Breathe gently while holding the pose.
Gaze
Direct your gaze softly toward the floor.
Duration
5–10 breaths, for the forearm-supported form.

Adapt

Adaptations

  • Narrower openingBring your knees closer until you maintain stable support.
  • Knee paddingPlace folded blankets under both knees.
  • Supported torsoPlace a bolster lengthwise under your chest.
  • Abdominal referencePlace a block beneath your upper abdomen; lift without resting.

Variations

  • Classical: feet behind, big toes touching.
  • Variation III: seated on heels, torso folded, fists against abdomen.
  • Chest-grounded variation: chest grounded, arms extended forward.

Signals of effort

  • Both thighs spread widely apart.
  • Weight on the inner surfaces of knees and lower legs.
  • Both forearms support part of your weight.
  • Torso suspended between supports, with the abdomen engaged.