Frog Pose anatomy

Frog Pose · Adho Mukha Mandukasana · Tư thế con ếch mở hông

Frog Pose mainly works tibialis anterior; it stretches adductors; serratus anterior, deltoid, transversus abdominis stabilize.

3D anatomy model of Frog Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

From Tabletop, slide the knees out to the sides, gradually and only as wide as is comfortable, knees bent at a right angle, ankles in line behind the knees, shins parallel, feet flexed with the inner edges on the floor. Lower onto the forearms, elbows under the shoulders, palms down; the hips stay in line with the knees instead of sitting back toward the heels. The adductors get a deep stretch as the hips sink toward the floor; the spine stays long and the neck relaxed. Pad the knees with a folded blanket since they carry weight; stop at once with knee or groin pain and never force the hips down. To come out, slide forward onto the belly and slowly draw the knees in; never snap them together.

Muscles in this pose

Working (contracting): Tibialis anterior

Stretching: Adductors

Stabilizing: Serratus anterior, Deltoid, Transversus abdominis, Erector spinae

Why these muscles work or stretch

Tibialis anterior · Working (contracting): Keeps the feet flexed
Adductors · Stretching: The main stretch: the inner thighs as the knees open wide
Serratus anterior · Stabilizing: Presses the forearms down so the chest doesn't sink between the shoulder blades
Transversus abdominis · Stabilizing: Keeps the lower back from sagging
Erector spinae · Stabilizing: Keeps the spine long

Practice cues

Knees at a right angle, ankles in line behind the knees, feet flexed
Keep the hips in line with the knees and let them sink slowly with the breath
Press the forearms down, keep the back long and don't let the lower back sag

Benefits

Deeply stretches the adductors
Increases hip abduction range
Trains a steady shoulder girdle and torso while resting on the forearms

Cautions / contraindications

Avoid with knee pain or a groin injury
Use caution with low-back pain; keep the back long, not sagging
Use caution in pregnancy; keep the knees narrower and never force the hips

Easier variations

Pad the knees with a folded blanket and keep them narrower
Lay a bolster lengthwise under the chest and belly for support

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

Related poses

Wide-Knee Child's Pose Adho Mukha Virasana
Half Splits Ardha Hanumanasana
Fire Log Pose (Double Pigeon) Agnistambhasana
Garland Pose (Yogi Squat) Malasana
Side Lunge Skandasana
Easy Pose Sukhasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)