Deprecated: Assigning the return value of new by reference is deprecated in /home/yogabasics/yogabasics.com/includes/joomla.php on line 852

Warning: Cannot modify header information - headers already sent by (output started at /home/yogabasics/yogabasics.com/includes/joomla.php:852) in /home/yogabasics/yogabasics.com/includes/joomla.php on line 710

Warning: Cannot modify header information - headers already sent by (output started at /home/yogabasics/yogabasics.com/includes/joomla.php:852) in /home/yogabasics/yogabasics.com/index2.php on line 118

Warning: Cannot modify header information - headers already sent by (output started at /home/yogabasics/yogabasics.com/includes/joomla.php:852) in /home/yogabasics/yogabasics.com/index2.php on line 119

Warning: Cannot modify header information - headers already sent by (output started at /home/yogabasics/yogabasics.com/includes/joomla.php:852) in /home/yogabasics/yogabasics.com/index2.php on line 120

Warning: Cannot modify header information - headers already sent by (output started at /home/yogabasics/yogabasics.com/includes/joomla.php:852) in /home/yogabasics/yogabasics.com/index2.php on line 121

Warning: Cannot modify header information - headers already sent by (output started at /home/yogabasics/yogabasics.com/includes/joomla.php:852) in /home/yogabasics/yogabasics.com/index2.php on line 122
Yoga Basics: your guide to the practice of yoga
Seated Yoga Poses arrow Seated Hip Openers arrow Downward Facing Frog
Adho Mukha Mandukasana
Level of Difficutly: Beginner
Print

Instructions

1. From Table pose, walk the knees out to the sides as wide as comfortable. Bring the ankles directly behind the knees with the feet turned out towards the side walls.

2. Bring the elbows and forearms on to the floor with the palms flat on the floor or with the palms pressed together.

3. Slowly exhale pressing the hips towards the back wall until you feel a deep stretch in the hips and inner thighs.

4. Breathe and hold for 3-6 breaths.

5. To release: rock the hips forward and either bring the palms under the shoulders and press back up into Table pose, or walk the arms forward lowering the hips and whole body flat on the floor.

Benefits + Contraindications

Benefits: Downward Frog is a simple, yet very powerful posture to open and stretch the hips, groin and insides of the thighs.

Contraindications: Recent or chronic injury to the knees, hips, or legs.

Modifications + Variations

Modifications: Place a folded blanket under the knees or elbows.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Table, Dog, Cat, Lion, Gracious pose.

Use one or more of the following postures to build a sequence ending after this pose: Table, Dolphin, Prone poses.