Frog Pose: Its Holistic Benefits

In Sanskrit, mandala means frog. Interestingly, frogs are known for their amazing sense of hearing, and male and female frogs can be differentiated by the size of their eardrums, which are located behind their eyes.

What is the relation to Asana here? Mandukasana, or Frog Pose, invites us to sit and listen. With practice and time, this asana will help us tap into our intuition and find stillness.

You may not know what an asana (or frog position) is. Check out this free 30-Day Yoga Challenge. You will learn the poses and develop flexibility and strength.

Take a look up and discover the view. Kermit the Frog: If you haven’t noticed, do, do, do .”.

How to Do Frog Poses with Variations

Slide your knees out in a tabletop pose until you feel a gentle stretching. Open your feet behind your knees. Turn your flexed foot outward and your inner arches towards the ground.

Place weight on your hands and forearms with your shoulders above your elbows. You can place your wrists in front of your elbows, or you can form a triangle to support yourself. Gravity can be used to move your pubic bones downward by allowing your hips and shoulders to become heavy.

By pressing your crown forward, your shoulders down your spine, and your tailbone towards your heels, lengthen your spine.

Yogi Tip: Micro movements of the hips, like small circles or cat stretch/cow incline with your tailbone, can help stretch out and release tightness in the hip joints.

“Just cause you haven’t discovered your talent, doesn’t necessarily mean that you don’t possess one.”- Kermit the frog.

Close-Legged Pose

Start in Vajrasana, a kneeling position while sitting on your heels. Inhale and make fists by wrapping your fingers around your thumbs. Place your fists near your navel.

As you bend forward and place pressure on your navel, your chest should reach toward your thighs. Open your eyes like a frog and remain as still as you can.

Yogi tip: Concentrating on your inhalation and exhalation slows down your sympathetic nervous system or fight or flight response.

The places you’re going to are never on the map.” You’ll never find the areas you want to go on a map .”. – Kermit the Frog.


Fold your mat in half from the ends if you’re more conscious of your knees. This will help to support your weight. You may find it more comfortable to place a blanket underneath your knees.

Blocks under your forearms will help relieve pain in your spine or hips.

If life were easy, then it wouldn’t seem difficult! Kermit the Frog

Contraindications and precautions

This asana should be avoided if you have a peptic ulcer or duodenal stoma, severe back or ankle pain, knee or ankle injury, heart problems or pain, or have had abdominal surgery.

The Holistic Benefits Of Frog Pose

Mental- This pose encourages deep breathing and expands the lungs. This asana uses focused breathing to relieve headaches, mild depression, and stress.

Focusing on the exhale also helps to remove toxins from the lungs, reduce the heart rate, and release anxiety caused by stress.

Physical This asana is incredibly beneficial for improving lung power. Intentional circulation of air in the chest and abdomen tones the primary (diaphragm, intercostal, and secondary) respiratory muscles.

Mandukasana stimulates the pancreas, which increases insulin secretion. Some people have reported improvement in their sciatica, digestive disorders, diabetes, and constipation after practicing this pose.

It helps reduce belly fat by igniting and nourishing the inner fire. It also helps to reduce menstrual pain (fun fact: The uterus is one of the strongest muscles in the body).

Spiritual- Mandukasana, which is located at the base of the spine, pelvic floor, and first three vertebrae, activates the Muladhara or root chakra. The root chakra is the source of your feeling of security and safety.

It is important to balance the root chakra because it is necessary for the opening of the other chakras. Mandukasana has been credited with helping to awaken Kundalini. The asana also balances the ida- and pingala-nadis, which is important for meditation.

The list is not exhaustive, so please share your experiences with us if you’ve personally discovered or experienced any of the benefits that Frog Pose has to offer.

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