Frog Pose
MandukasanaA kneeling pose with the knees wide and shins out to the sides. A direct, intense adductor and inner-groin stretch, usually held long and passively.
- 01Start on hands and knees with a folded blanket under the knees.
- 02Walk the knees wider than the hips, keeping the ankles in line behind the knees.
- 03Flex the feet so the inner edges of the shins rest along the mat.
- 04Lower onto the forearms, keeping the spine long and the hips in line with or slightly behind the knees.
- 05Hold ten to twenty slow breaths, then walk the knees back together and rest in a child's position.
- 01Ankles behind the knees, shins parallel.
- 02Move the hips back a couple of inches at a time — small changes are large here.
- 03Pad the knees; this is not a pose to tough out on a bare floor.
- 01Widening the knees faster than the groin tolerates, which forces end range and makes the tissue grip.
- 02Letting the lower back sag toward the floor, which shifts the stretch from adductors to lumbar spine.
- 03Sliding the feet in behind, which puts a rotational strain through the knee joint.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.