Mandukasana: Two Frog Poses Explained

Yoga poses 4 illustrations Updated 2 Nov 2026

Mandukasana is the frog pose, from manduka meaning frog. Confusingly, two quite different shapes share the name. In many Indian yoga programmes, mandukasana is a kneeling forward bend: you sit in vajrasana, place two fists against the navel, and fold forward over them. In many modern studios, frog pose means a wide knee hip opener on hands or forearms, with the knees spread far apart and the shins parallel.

This page explains both versions step by step, what each one stretches or presses, the claims often made about mandukasana for diabetes and digestion, and who should avoid the pressure on the belly or the deep hip stretch.

Sanskrit: Mandukasana (manduka: frog)
English: Frog pose
Version 1: Kneeling fold with fists at the navel
Version 2: Wide knee hip opener
Hold: 3 to 5 breaths, or 1 to 2 minutes
Skip if: Pregnancy, hernia, recent belly surgery

How to do mandukasana (kneeling version)

Kneel and sit back in vajrasana.
Make two fists with the thumbs tucked inside.
Place the fists against the belly on either side of the navel, knuckles facing each other.
Inhale and sit tall.
Exhale and fold forward over the fists, keeping the gaze slightly ahead.
Stay for a few breaths, then rise as you breathe in.
Repeat two or three times.

Mandukasana (frog) in pictures

Kneeling mandukasana with fists pressed at the navel and the torso folded forward over the thighs — Level
Beginner
Hold
3 to 5 breaths
Works on
Abdomen
The classic version: fists at the navel, fold forward on the exhale, head lifted slightly.
**Teacher's cue:** Bend forward until the belly says enough.

Wide knee frog pose on the forearms with knees spread and shins parallel — Level
Intermediate
Hold
1 to 2 minutes
Works on
Inner thighs, hips
The studio version stretches the inner thighs. Pad the knees with a folded blanket.
**Teacher's cue:** Keep the ankles in line with the knees.

Kneeling frog variation with stacked palms pressing at the navel — Level
Beginner
Hold
3 breaths
Works on
Gentle pressure
A gentler variation uses stacked palms instead of fists, spreading the pressure.
**Teacher's cue:** Breathe out fully before folding forward.

Half frog stretch with one knee bent out to the side and the other leg extended straight back — Level
Beginner
Hold
1 minute a side
Works on
Inner thigh
Half frog works one hip at a time and is easier to control for beginners.
**Teacher's cue:** Rock the hips back slowly for more stretch.

How to do the wide knee frog

Start on hands and knees with padding under the knees.
Slide the knees apart as far as comfortable.
Turn the feet out so the shins are parallel and the ankles line up with the knees.
Lower to the forearms.
Rock the hips gently back toward the line of the knees.
Hold one to two minutes, breathing slowly.
To exit, walk the knees in and rest in child pose.

Mandukasana for diabetes and digestion: the claims

The kneeling version is often promoted for diabetes, on the idea that pressure on the belly stimulates the pancreas. There is no evidence that this pose changes insulin or blood sugar on its own. Regular movement of any kind helps blood sugar control, which is covered on yoga for diabetes. Some people find the gentle belly pressure eases a feeling of gas, similar to pawanmuktasana.

Mandukasana benefits

Kneeling version: stretches the ankles, tops of the feet and the back, and gently compresses the abdomen.
Wide knee version: opens the inner thigh muscles and the hip joints.
Both encourage slow, controlled breathing and patience.

Because the kneeling fold presses on the belly, many teachers place it in a short sequence for digestion with knee to chest pose and gentle twists. The wide knee frog fits late in practice when the hips are warm, and runners or cyclists often appreciate the inner thigh release.

Who should skip it

Leave out the kneeling fold if you are pregnant, have a hernia, have had belly surgery lately, with stomach ulcers or acid reflux flaring, and soon after a meal. Avoid the wide knee frog with groin injury, knee pain or hip replacement unless your surgeon agrees. Anyone with diabetes should continue treatment as their doctor advises.

Names you might see

Mandukasana yoga and frog pose yoga may refer to either version, and bhekasana is a third frog pose that bends one knee while lying on the belly. Check the picture in a class plan to know which is meant.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.