Variations (1)
Mandukasana II
मण्डूकासन II
Mandukasana II (Frog Pose kneeling) is a deep hip opener done on knees with legs wide apart, intensely stretching the inner thighs.
Anatomy Involved
Benefits
- Deep inner thigh and groin stretch
- Opens hips significantly
- Prepares for splits
- Releases stored tension in hips
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Groin strain
- Knee injuries
- Hip injuries
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
knee injury
Place folded blankets under the knees.
groin injury
Do not go as wide — reduce the stretch.
Target Areas
Practice Flow
About this Pose
Mandukasana II (Frog Pose kneeling) is a deep hip opener done on knees with legs wide apart, intensely stretching the inner thighs.
How to Practice
1. Come to table top position.
2. Slowly widen the knees apart — as far as comfortable.
3. Toes turned outward, shins on the floor.
4. Sink hips back and down — toward the heels.
5. Lower onto forearms or extend arms forward.
5 more steps remaining
Register free to see the complete instructions
Register Free to ContinueAlready registered? Login
Frequently Asked Questions
Common questions about Mandukasana II
What is Mandukasana II?
Mandukasana II (Frog Pose kneeling) is a deep hip opener done on knees with legs wide apart, intensely stretching the inner thighs.
What are the benefits of Mandukasana II?
Deep inner thigh and groin stretch. Opens hips significantly. Prepares for splits. Releases stored tension in hips.
Who should avoid Mandukasana II?
Avoid this pose if you have: Groin strain, Knee injuries, Hip injuries.
How many steps are in Mandukasana II?
Mandukasana II is practiced in 10 steps. Come to table top position.
Is Mandukasana II suitable for beginners?
Mandukasana II is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Mandukasana II?
You may use: blanket, bolster. Props make the pose more accessible and comfortable.
What conditions does Mandukasana II help with?
Mandukasana II is therapeutic for: flexibility, hip injury.
What poses should I do before Mandukasana II?
Prepare with: Bharmanasana (Table top pose), Virasana, Adho Mukha Svanasana. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Mandukasana II with other poses