Yin

Frog Pose

Mandukasana (Yin)

Widen the knees from hands and knees and lower the torso toward the floor.

Benefits: Encourages fascial release, joint mobility, and a calm parasympathetic response. Particularly helpful for working with resistance.
Props: Blankets, bolster, or blocks optional.
Hold Time: 3 to 5 minutes
Cautions and Contraindications: Avoid forcing depth. Back out if you feel sharp, pinching, or electric sensations, especially around knees and low back.
Entering Frog Pose: Come onto hands and knees and widen the knees apart. Slide the feet out in line with the knees. Lower to the forearms or a support as the hips move back. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Frog Pose: Press into the hands and slowly draw the knees back toward each other. Rest in Childs Pose or on the belly. Pause in a neutral position for a moment before continuing.