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.

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Comments 5

  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. Timothy Burgin Post

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