Step by Step Guide

  1. Begin in a tabletop position on your hands and knees.
  2. Ensure your wrists are under your shoulders, and your knees are under your hips.
  3. Gradually widen your knees towards the edges of your mat.
  4. Keep your big toes touching and allow your hips to sink back towards your heels.
  5. Inhale deeply through your nose, engaging your core.
  6. Exhale slowly as you lower your chest towards the mat, extending your arms forward.
  7. Allow your forehead to rest on the mat or on a prop, such as a block or cushion.
  8. Let your chest and belly descend between your thighs.
  9. Inhale deeply through your nose, expanding your rib-cage.
  10. Exhale slowly through your mouth or nose, releasing tension and softening into the forward fold.
  11. Continue with slow, steady breaths, using each exhale to sink a bit deeper into the stretch.

Benefits of Yin Frog Pose (Mandukasana)

  1. Hip Opening: Yin Frog Pose provides a deep stretch to the inner thighs and groins, opening the hips.
  2. Stimulates Abdominal Organs: The pose compresses the abdomen, potentially stimulating digestive organs.
  3. Hip Flexor Stretch: It targets the hip flexors, providing relief from tightness.
  4. Grounding and Calming: Mandukasana has a grounding effect, promoting a sense of calm and stability.
  5. Balances the Sacral Chakra: The pose is associated with the sacral chakra, promoting emotional balance.
  6. Hold Yin Frog Pose for 3 to 5 minutes, allowing time for the stretch to deepen.
  7. To release the pose, engage your core, press into your hands, and slowly lift your chest.

Beginner Tips:

  1. Use Props: If the stretch is intense, place a cushion or blanket under your knees for support.
  2. Gradual Descent: If new to the pose, start with a smaller hip opening and gradually widen your knees as flexibility increases.
  3. Hold Yin Frog Pose for 3 to 5 minutes, allowing time for the stretch to deepen.
  4. To release the pose, engage your core, press into your hands, and slowly lift your chest.