Frog Pose

What is Frog Pose: 

Frog Pose is often skipped out on because it can be uncomfortable. However, it is an excellent pose to work your way up to for a deep stretch.

Basics of Frog Pose


  • Groin
  • Hips
  • Hip flexors
  • Core 



Sanskrit name: 


Benefits of Frog Pose

  • Stretches and opens inner thighs
  • Stretches groin
  • Stretches ankles
  • Streches and stregthens core
  • Stretches and strengthens back
  • Improves mobility 
  • Improves flexibility
  • Improves circulation
  • Aids in digestion

How to do Frog Pose

  1. Start in a tabletop position with your knees under your hips and your hands underneath your shoulders.
  2. Your toes should be facing out, or the short edge of your mat.
  3. Start to move your knees towards the outer edges of your mat, you’ll start to feel an intense stretch. Don’t push past your limit.
  4. Come onto your forearms with your palms pressed to the mat or together.
  5. Knees should be in line with your ankles.

Common Mistakes

  • Forgetting to breath
  • Practicing after a big meal
  • Letting your lower back dip or drop
  • Forcing your knees too far apart

Beginners’ Tips

  • Don’t practice on a full stomach
  • Don’t forget to breath
  • Don’t force your knees wider than you need to
  • Use blocks or rolled-up towels
  • Start small


  • Injury to your knees,hips, groin and lower back
  • Pregnancy 


  • Half frog
  • Happy Baby
  • Supta Bhaddah Konasana 

Amanda Strube

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References :

[0] 2021. Paradise Bird Pose Yoga (Bird Of Paradise Pose) | Yoga Sequences, Benefits, Variations, and Sanskrit Pronunciation | [online] Available at: [Accessed 25 December 2021].

[1]Beisecker, L. (2021, August 2). The Holistic Benefits of Crow Pose. DoYou.

[2]Rukat, J. (2015, March 24). How to Do Svarga Dvijasana: Bird of Paradise Pose. DoYou.

[3]A. (2021, November 11). Learn Crane Pose. Yoga Journal.