How To Do & Muscles Worked

frog pose

The frog pose is all about opening up the inner thighs (groin) and releasing the pubic and pelvic region. It’s a tricky pose to get into, but once you do it may help reduce inner thighs tightness, hip, and knee issues. If you struggle with kneeling or knee pressure, please use cushions or pillows under the knees.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Frog pose

Primary Muscles

Inner Thighs

Secondary Muscles


Exercise Type

Yoga icon

How to do frog pose (Mandukasana) Properly

Step by Step Guide

Begin kneeling on a mat or soft surface and walk the hands forward. Consider using extra padding or mats under the knees.

Carefully turn your toes out toward the sides and spread your knees out wide away from each other in a controlled manner until you feel a deep groin and inner thigh stretch. Your inner ankles, knees, and hands should be touching the floor. Support your weight into the hands and knees while pulling your abs up toward your spine. If you’re able to, slowly lower onto your forearms to deepen the stretch.

Hold for about 30-seconds.

Relax and repeat for the desired reps.

Common Mistakes

A common mistake is not relaxing with this pose - being so tense that you can’t fully get into the pose for a stretch. So focus on deep breathing and trying to sink deeper into the pose with each exhale.


Animation of how to do Frog pose