Frog Pose Mandukasana
The wide-knee frog on the forearms held still, the hips level with the knees and the inner thighs opening a little with each exhale.
How to do it
Setup
On all fours, knees slid out wide with the ankles in line with them, forearms flat on the floor.
Steps
- Ease the hips back until they line up with the knees.
- Let the belly and the chest sink toward the floor and stay there.
- To come out, draw the knees in and push back up to all fours.
Common mistakes
Hips sitting back past the knees: that is a child's pose; keep them level with the knees. Feet drifting in behind you: keep the ankles in line with the knees. Bouncing the hips to go deeper: the hold is still; let the weight settle.
Breathing
Slow and even through the hold.
