Downward Facing Frog

Adho Mukha Mandukasana

Pronunciation: (AH-doh MOO-kah man-doo-KAHS-uh-nuh)

Level: Beginner


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.


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.

Comments 8

  1. Hello, I have been doing the frog pose for two weeks now and doing it twice a day, and holding the pose for 15 minutes, this should help with my splits right .

  2. Just wanted to give you a heads up that the pronunciation for this pose is wrong… it is for Downward Facing Dog (Adho Mukha Shvanasana) ;)

    1. Post
  3. I love how you explain the benefits of the posses. I love how this asana strengthens the back muscles, improves posture, increases flexibility, and relieves tension.
    thank you!

  4. I’m not sure why but I have always struggled with doing downward facing frog pose. But this makes it look so much easier than what I’ve done in the past. Thank you for sharing this!

  5. Actually, downward facing dog and frog pose are different. Frog pose has spread knees and other differences. So, the current name “correction” is incorrect, IMO. Just google “what’s the difference between downward facing dog and frog pose” and you will get something like this:

    The difference between downward facing dog and frog pose is that in downward facing dog, the body is in an inverted V shape with the hands and feet on the ground, while in frog pose the body is in a wide-legged squatting position with the hands on the floor and the chest open. Downward facing dog is a more active pose that is used to stretch the entire body, while frog pose is a more restorative pose that is used to stretch the hips and inner thighs.

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