Frog
| Sanskrit Name: | Mandukasana |
|---|---|
| Category: | Seated & Floor |
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Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Seated & Floor |
| Types: | Animal, Hip Opener, Prone, Seated & Floor, Strengthen, Stretch |
| Anatomy: | Arms & Shoulders, Core, Hips, Knees, Lower Back, Wrists & Arms |
| Chakras: | Sacral Centre |
| Therapy: | Confidence Building |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Start on hands and knees. Knees wide apart. Inside edges of feet touch mat (angle of knees and ankles no greater than 90 degrees). Lower onto forearms. Back of neck long. Gaze down. Relax belly. Soften heart. Shoulder blades draw towards one another. Gently push hips backwards and down.
Stretches inner thighs, groins, hips. Opens chest, shoulders.
Blanket under knees. Walk knees further apart (deepen stretch).
Knee injury.
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Frog Pose (Mandukasana) FAQs
What Are Some Good Teaching Pointers For Frog Pose To Give To My Students?
Hands
“Make sure your hands are underneath your shoulders.”
Knees
“Makes sure your knees are below the hips.”
Use The Breath
“Breathe into any tight areas as you hold the pose.”
Slow Breaths
“Take long, slow, deep breaths.”
No Forcing
“Don’t force your body into a deeper stretch than it’s ready for.”
Continue Opening
“Continue opening your hips as you turn your feet out towards the side.”
Flex Ankles
“Flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.”
Yoga Blocks
“Bring forearms onto yoga blocks.”
Release I
“To release Frog Pose, slide your knees closer together and return to the tabletop position.”
Release II
“Exit Frog Pose by sliding your feet together on the mat and pressing the hips back into a wide-kneed variation of Extended Child Pose.”
What Are Some Modifications Of Frog Pose That I Can Give To My Students?
Bolster Under Stomach
“Use a bolster underneath your stomach (if you need some support).”
Bolster Under Hips
“Place a rolled-up blanket or a bolster under your hips to support your body as you work to increase the flexibility in your inner thighs.”
Wider Knees
“Widen the distance between your knees and let your torso and hips fall closer to the mat.”
Feet Further Apart
“Slide your feet a bit further apart to see if that intensifies the stretch.”
Cushion
If your ankles need cushioning, place a folded blanket underneath them.
Palms Pressed Together
“Slowly lower down to your forearms with the palms either flat on the floor or pressed together.”
Baby Frog Pose
“Decrease the distance between your knees and don’t lower your torso and hips as close to the ground.”
