Frog Pose (hip opener)

Mandukasana

Widen the knees from all fours and shift the pelvis back with hand or forearm support.

Manduka means frog; this is the wide-kneed hip-opening form.

This differs from the seated fists-to-abdomen form with the same name and from Bhekasana at ID 57.

Movement guidance

Preparation
Pad the knees with a folded blanket from all fours.
Entry and alignment
Gradually widen the knees and place the forearms down, supporting the pelvis only within a comfortable range.
Hold and breathe
Keep the knees padded and use the arms to control the leg spacing. Keep breathing comfortably without holding your breath.
Exit and next movement
Support body weight through the arms and slowly narrow the knees to return to all fours.