MA

Intermediatekneeling

Variations (1)

Frog Pose II

Mandukasana II · मण्डूकासन II

Also known as: Full Frog Pose · Mandukasana II

MandukaFrog·AsanaPose

Frog Pose II, also called Full Frog Pose is a classical yoga posture. Its Sanskrit name Mandukasana II translates word-for-word as: Manduka (Frog) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to tone the inner thighs and stretch the hip flexors. Opens hips significantly. Prepares for splits. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A blanket and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with groin injury and knee injury should approach with care or consult a qualified teacher.

Anatomy Involved

Benefits

4

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

3

Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Reduce the width of the stance, keep the stretch mild, and avoid any sharp or shooting pain in the inner thigh.
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Place a thick folded blanket between the calf and thigh, or sit on a bolster/block to limit the depth of knee flexion.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Place a block or blanket under the hip to reduce joint compression; keep the weight evenly distributed.

Props That Can Help

Optional supports — use when helpful, not required

Folded Blanket

Place a folded blanket under the knees or shins to cushion the joint and reduce pressure from the hard floor during kneeling postures.

Bolster

Place a bolster between the thighs and calves in Hero Pose to reduce the depth of knee flexion and protect the joint.

Common Mistakes to Avoid

✕Placing excessive pressure on the kneecaps without padding

✕Letting the hips shift forward of the knees

✕Collapsing the lower back

✕Tensing the shoulders and neck

✕Ignoring pain in the knees or ankles — use props or modify

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

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

flexibilityhip injury

Pose Type

hip opener

Body Focus

hipslower body

Focus Areas

flexibility

Yoga Styles

yinhatha

When to Practice

peak posecool down

Position

kneeling

Modify If You Have

knee injury

Place folded blankets under the knees.

groin injury

Do not go as wide — reduce the stretch.

Practice Flow

Bharmanasana (Table top pose)

VI

Virasana

Adho Mukha Svanasana

MA

This pose

Adho Mukha Virasana (Child's Pose)

Supta Matsyendrasana I (Supine Spinal Twist)

Savasana

How to Practice

1

1. Come to table top position.

2

2. Slowly widen the knees apart — as far as comfortable.

3

3. Toes turned outward, shins on the floor.

4

4. Sink hips back and down — toward the heels.

5

5. Lower onto forearms or extend arms forward.

5 more steps remaining

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Frequently Asked Questions

Common questions about Mandukasana II

What is Frog Pose II?

Frog Pose II, also called Full Frog Pose is a classical yoga posture. Its Sanskrit name Mandukasana II translates word-for-word as: Manduka (Frog) · Asana (Pose). Beginning from a kneeling position, the practitioner aligns the body with precision and intentional breath. The posture works to tone the inner thighs and stretch the hip flexors. Opens hips significantly. Prepares for splits. It is particularly valued for developing greater flexibility. Suitable for intermediate practitioners with foundational yoga experience, it is a meaningful addition to any practice. A blanket and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with groin injury and knee injury should approach with care or consult a qualified teacher.

What are the benefits of Frog Pose II?

Deep inner thigh and groin stretch. Opens hips significantly. Prepares for splits. Releases stored tension in hips.

Who should avoid Frog Pose II?

Avoid this pose if you have: Groin strain, Knee injuries, Hip injuries.

How many steps are in Frog Pose II?

Frog Pose II is practiced in 10 steps. Come to table top position.

Is Frog Pose II suitable for beginners?

Frog Pose II is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Frog Pose II?

You may use: blanket, bolster. Props make the pose more accessible and comfortable.

What conditions does Frog Pose II help with?

Frog Pose II is therapeutic for: flexibility, hip injury.

What poses should I do before Frog Pose II?

Prepare with: Bharmanasana (Table top pose), Virasana, Adho Mukha Svanasana. These warm up the relevant muscles and joints.