The frog pose, also known as Mandukasana, is a rejuvenating and revitalizing yoga pose that helps release tension from the hips and lower back. This posture is particularly beneficial for people who spend long hours sitting or have tight hips and hamstrings. In this article, we will cover six steps on how to perform the frog pose effectively.

Step 1: Prepare Your Space

Find a comfortable area where you can practice the frog pose without distractions. Ideally, choose a quiet room with enough space to stretch your legs and arms. You can use a yoga mat or blanket to provide additional cushion for your knees.

Step 2: Begin on All Fours

Start by coming onto all fours, with your hands placed shoulder-width apart and your knees hip-width apart. Ensure your wrists are directly below your shoulders, and your knees are directly below your hips.

Step 3: Widen Your Knees

Slowly begin to widen your knees out to the sides while keeping your feet touching the ground. Move your knees wider than hip-width apart until you start to feel a gentle stretch in your inner thighs and groin muscles.

Step 4: Lower Your Forearms

As you continue to widen your knees, lower down onto your forearms. Place both elbows under your shoulders with your palms flat on the mat or clasp your hands together for a more comfortable position.

Step 5: Adjust Your Feet

Once in position on your forearms, adjust the placement of your feet according to what feels best for you. Keep the insides of your feet on the floor with toes pointing outward or flexed depending on intensity desired. Remember not to force any deep stretches; listen to what feels right for your body.

Step 6: Hold and Breathe

Hold the frog pose for anywhere from 30 seconds to 2 minutes. Make sure to breathe deeply and evenly, feeling a gentle opening in your hips with each exhalation. As your muscles relax, you may be able to widen your knees further, deepening the stretch.

To come out of the pose, gently walk your hands towards you, lifting your chest off the ground. Slowly bring your knees together and sit back on your heels for a moment of rest.

Remember to always listen to your body and never force yourself into any stretches that feel uncomfortable or painful. Practice patience and consistency when performing the frog pose to gradually improve flexibility and release tension from the hips. Before starting any new exercise routine, it’s essential to consult with a healthcare professional or qualified yoga instructor for personalized guidance.