Frog Pose

How To Perform Frog Pose?

Frog Pose in yoga is also called Mandukasana or Bhekasana, where ‘bheka’ means ‘frog’. This yoga pose is so named because the body looks like a splayed out frog. The Frog Yoga Pose is not too difficult to perform, and is recommended for the layman, as well for athletes and sportsmen, since it opens and stretches the hips. It is also helpful during long periods of Pranayama (Breathing exercises).

How to perform: You must first begin the Frog Yoga Pose, by getting into the Table Pose. In this, bend forward on the floor on your hands and knees, while your back is flat (like a table). Your lower legs should be parallel to one another, while your hips should be directly over the knees.  

Now, bring your forearms lower, and gradually separate your knees as far as possible. When seen from the side, the hip joint will be in line with the knee joint. Your ankles should be directly behind the knees, while the toes should face outwards. The ankle, knee and hip joints should all be at 90 degree angles to each other. Your shoulders will be just behind and a little on the outer side of your ears. You might rock a little while bringing the joints in position. From the top, your body now looks like that of a frog.

This pose should provide a comfortable stretch to the joints of the arms and legs. Breathe deeply and slowly. You might need some pillows or blocks under your chest to make it more comfortable. You can start by holding the pose for one minute, and gradually lengthen it to 30 minutes, which will test your mental and physical toughness.

Benefits: The Frog Pose opens up and stretches the hips and inner thighs, while strengthening the knees and lower back. It massages and tones the muscles of the abdomen, aiding better digestion and assimilation of nutrients. It is especially helpful for relaxing the muscles and relieving fatigue.

Contraindications: Refrain from doing the Frog Yoga Pose if you suffer from inguinal hernia. If you suffer from any injuries or chronic hip or knee pain, consult your doctor before performing this pose.

If you are a beginner, it would be best to learn the pose from a trained yoga expert. Do not attempt the complete pose or do not hold for a long period in the beginning, if you feel any pain. Using a thick yoga mat or a couple of blankets on the floor, may be more comfortable for your knees.

Submitted by A on July 2, 2010 at 07:30

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