Mandukasana: Frog Pose

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Mandukasana (man-doo-KAHS-ah-nah) is a simple yet intense pose that brings length to the spine and deep stretches to the inner thighs and groins. This pose is best for warmed-up hips, and healthy knees and low backs.

SANSKRIT:

  • Mandu = frog
  • Asana = pose

PHYSICAL BENEFITS:

  • Stretches the inner hips and groins.
  • Encourages length in the spine.
  • Strengthens the back muscles.

PREPARATORY POSES:

SEQUENTIAL POSES:

  • Garland pose | Malasana
  • Bound garland | Baddha malasana
  • Crow pose | Bakasana

COUNTER POSES:

  • Cow face pose | Gomukhasana
  • Supine twist | Jathara parivartanasana

ADJUSTMENTS/MODIFICATIONS:

  • Use a pillow or folded blanket under your knees.
  • Place a bolster under your torso for additional support.

STEP-BY-STEP:

  1. Begin in a table top shape facing the long edge of your mat.
  2. Walk your knees out wider than your hips. Flex your feet so your toes face outward and your heels are directly behind your knees.
  3. Option to place additional padding (e.g. blanket) under your knees or walk your knees closer together.
  4. Walk your hands forward a little or a lot. If you have room, place your forearms on a block or on the ground.
  5. Reach the crown of your head forward and your tailbone back. Keep your hips in the same plane as your knees (if you saw yourself from the side, knees would look like they’re under your hips).
  6. Lift your belly away from the ground.
  7. Hold for up to two minutes, then gently release to child’s pose.

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Prasarita Padottanasana: Standing Wide-Legged Forward Bend Pose

ADJUSTMENTS    |     BENEFITS    |     SEQUENCING    |     SANSKRIT    |     STEPS

Prasarita padottanasana (pra-sa-REE-tah pah-doh-tahn-AHS-an-uh) is a big stretch for the hamstrings and inner leg line. With many variations available, this pose is accessible for most practitioners. This is also a great pose in lieu of headstand.

Philosophy + Origin

Prasarita padottanasana has found its way into almost every style of yoga. B.K.S. Iyengar taught several variations of this posture, labeling them as A, B, C, and D. The most commonly practiced variation is prasarita padottanasana A. Prasarita padottanasana B is when the hands are on the hips and the head is lifted off the ground, not resting on the mat. Prasarita padottanasana C is the variation where the hands are interlaced and stretched behind the back and over the head as you fold. In the final variation taught by Iyengar, prasarita padottanasana D asks the student to grasp the big toe on each foot.

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