HOW TO: Downward Facing Frog (Adho Mukha Mandukasana)

Frog Pose

Every time I do this pose it makes me think of that Discover commercial where they keep going back and forth say Frog and Fraud protection.  It’s one of my favorites…and I’m reminded of it because this pose is Downward Facing Frog Pose….not Downward Facing Dog.   It sounds similar, but they’re two distinctly different poses. I’ve been practicing it more often to try to open up my tight hips.  As a serial desk sitter thanks to my job my hips are naturally tight and yoga has been the only relief for them.  I always forgot about including this pose until recently and since then I try to get it into my practice at least a few times a week.  Spending several minutes here has really helped open my hips and makes me feel so much better! It’s not the most comfortable pose to stay in, but your hips will thank you for it!


Begin in Table Pose with your knees hip distance apart and your wrists, elbows, and shoulders in one line.

Walk your knees out to your sides as wide as is comfortable.

Line your ankles up with your knees and turn your toes out to the sides.

Bring the palms flat onto the mat or come onto your forearms.

Begin to sink your hips back towards the ground.

Hold for as long as comfortable, aiming for at least 30 seconds.

To release out of the pose, move slowly and press back into Table Pose.


Deeply opens and stretches the hips, inner thighs, and groin

Opens the chest and shoulders

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