Gaze forward, neck longChest lowers, spine longHands downHips back over the kneesFeet downFrog Pose (hip opener)
Mandūkāsana
Read what the gnome says
Frog Pose! From all fours, slide the knees wide with the feet turned out and in line with the knees. Lower onto the forearms, hips back, spine long. Pad the knees and go gently. Breathe, then ease out slowly. Hoppy gnome.
Works on Adductors
How to do it
- Come onto hands and knees, then slide the knees wide with the feet turned out in line with the knees.
- Lower onto the forearms or hands, hips staying back over the knees.
- Keep the spine long, soften the inner thighs and breathe; pad the knees with a blanket.
Common mistakes
- Don’t go wider than the inner thighs comfortably allow.
- Don’t collapse the lower back.
- Don’t force the knees: ease out of any pinch.
Benefits
- Releases tight hips and outer thighs.
- Eases stiffness from sitting and walking.
- A calm, grounding shape to breathe in.
Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.
Not medical advice. Ease off if anything feels sharp or wrong.
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Pigeon PoseIntermediate
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