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Yoga Poses Guide
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FrogSave PDF

Adho Mukha Mandukasana

ah-dho moo-khah mahn-doo-KAH-sah-nah
Frog
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Opens hips and groins
Improves circulation in hip region
Removes stagnant emotions

How to perform Frog

  1. Begin in Child’s. Come onto your elbows, fingers interlaced.
  2. Lift your hips and widen your knees. Bring your ankles in line with your knees, toes pointing outward.
  3. Hold the pose and take slow, deep breaths.
  4. Push your elbows into the floor and bring your legs together, returning to Child’s.
Alignment cues
  • Ankles in line with knees
  • Toes pointing outward
Modification: Touch your toes together.
Avoid this pose if you have hip, knee or ankle injury.
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More yoga poses to discover

Frog (Adho Mukha Mandukasana in Sanskrit) is an intermediate yoga pose that belongs to the hip openers category. This asana targets glutes & hip flexors and quadriceps, and also involves ankles and knees muscles. Frog improves circulation in hip region; opens hips and groins and also removes stagnant emotions. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

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Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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