Frog Pose (Mandukasana) Variation with Blocks

Frog pose (Mandukasana) is a strong stretch for the inner thighs, groin, and hips. It helps to open the hip joints which reduces strain on the knees and improves abduction. It strengthens the core muscles, arms, and shoulders, and can help with digestion.

Full Frog requires high flexibility in the hips but in this modified version of the pose, adding blocks under the forearms decreases the pressure placed on the hips and lower back.

Frog Pose with Blocks: How to Do it Step-by-Step

Step 1

Place two blocks widthwise in front of you. Begin in Tabletop. Keep the knees bent at a right angle, and begin to open then out to each side, flexing the feet.

Step 2

Keep your hips aligned with your knees, and slowly lean forward to place your forearms on the blocks and gaze out to a point slightly in front of your hands. Stay here for 1-5 minutes.

Step 3

To release, slowly walk the hands forward, removing the blocks, and come onto the stomach, bringing the legs back together.