KneelingIntermediate
Forearm Frog Pose
Mandukasana
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About This Pose
Forearm Frog Pose (Mandukasana variation) is an intense hip opener performed with the forearms on the floor and knees spread wide. This position creates a deep stretch for the inner thighs, groin, and hip adductors. The forearm support allows practitioners to control the intensity while gradually releasing into deeper opening over time.
Step-by-Step Instructions
- 1
Begin in tabletop position
- 2
Slowly walk your knees out to the sides
- 3
Keep the ankles in line with the knees
- 4
Lower down onto your forearms
- 5
Flex the feet so inner edges press into the mat
- 6
Allow the hips to sink toward the floor
- 7
Hold for 1-3 minutes, breathing deeply
Alignment Cues
- Keep knees at 90-degree angles
- Relax the lower back
- Breathe into any areas of resistance
- Don't force the depth
Benefits
- Intensely opens hips
- Stretches inner thighs
- Releases groin tension
- Controlled intensity
- Targets adductors
- Allows gradual deepening
Modifications
- Use a bolster under the chest
- Keep knees closer together
Variations
- Extend arms forward for deeper stretch
Cautions & Contraindications
Cautions
- Avoid knee strain by using padding
- Move slowly into position
Avoid this pose if you have:
- Knee injury
- Groin strain
- Hip injury
Quick Facts
Primary Focus
hipsSecondary Focus
spinecore
Suggested Hold
90 seconds
Tags
hip-openinggroundingflooryin
Equipment
yoga matbolster (optional)
