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Kneeling Frog Pose Adho Mukha Mandukasana

1 min
25 score
3 kcal
Arm-Supported Poses
Static
Kneeling Frog Pose
hourglass-icon 1 min
asana miniature
00:59
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Favorable effect

  • Improves hip mobility
  • Strengthens the thigh muscles
  • Stretches the inner thighs
  • Improves leg flexibility
  • Improves mobility of the leg joints
  • Improves hip joint mobility

Contraindications

No flags recorded

Technique of execution

Come onto all fours and slowly move your knees apart until you feel a clear but comfortable stretch. Keep your shins roughly at right angles to your thighs and turn your feet outward. Lower onto your forearms and gently move your hips back. Keep your back natural and breathe calmly. Do not bounce or push through pain. To come out, shift forward, press up onto your hands and gradually bring your knees together.

Upload date:2026-10-09T17:29:56+00:00

What to do if it does not work out, as in the video

1
Put a folded blanket beneath your knees or fold the edges of your mat. If you are new to the pose, stay on straight arms and keep your knees closer together.

Where can I meet

Lesson search
Challenges

Kneeling Frog Pose occurs 42 times in ready-made lessons

Theme Title Time
Pregnancy
Prenatal Yoga 15 min
15 min
Pregnancy
Prenatal Yoga 60 min
60 min
Flexibility
The Splits 45 min
45 min
Flexibility
The Splits 60 min
60 min
Flexibility
The Splits 90 min
90 min
Pregnancy
Pregnancy Prep 20 min
20 min
Pregnancy
Pregnancy Prep 25 min
25 min
Pregnancy
Pregnancy Prep 30 min
30 min
Pregnancy
Pregnancy Prep 45 min
45 min
Pregnancy
Pregnancy Prep 60 min
60 min
Pregnancy
Pregnancy Prep 90 min
90 min
Cystitis
Cystitis Prevention 15 min
15 min
Cystitis
Cystitis Prevention 20 min
20 min
Cystitis
Cystitis Prevention 25 min
25 min
Cystitis
Cystitis Prevention 30 min
30 min
Cystitis
Cystitis Prevention 45 min
45 min
Cystitis
Cystitis Prevention 60 min
60 min
Cystitis
Cystitis Prevention 90 min
90 min
Flexibility
Flexible Body 60 min
60 min
Sexual health
Healthy Prostate 45 min
45 min
Sexual health
Healthy Prostate 60 min
60 min
Sexual health
Healthy Prostate 90 min
90 min
Sports
Swimming Sequence 30 min
30 min
Sports
Swimming Sequence 60 min
60 min
Sports
Swimming Sequence 45 min
45 min
Flexibility
Lotus Pose Sequence 45 min
45 min
Flexibility
Lotus Pose Sequence 60 min
60 min
Flexibility
Lotus Pose Sequence 90 min
90 min
Travel
Post Roadtrip 45 min
45 min
Travel
Post Roadtrip 60 min
60 min
Travel
Post Roadtrip 90 min
90 min
Varicose veins
Varicose Veins 90 min
90 min
Flexibility
Stretching 90 min
90 min
Flexibility
Swelling removal 90 min
90 min
Flexibility
Opening of the hip joints 60 min
60 min
Energy
Releasing Muscle Blocks 90 min
90 min
Relaxation
Yin yoga 90 min
90 min
Stress relief
Yoga after a workday 90 min
90 min
Active ageing
Yoga During Menopause 90 min
90 min
Cardio
Yoga for Vegetative-vascular dystonia 90 min
90 min
Hips
Pelvic Floor Strengthening Yoga 45 min
45 min
Hips
Pelvic Floor Strengthening Yoga 90 min
90 min

Kneeling Frog Pose occurs 60 times in ready-made courses

Theme Title Duration Day
Whole body
Healthy Joints in 28 Days 4 w.
Day: 19, 20, 21, 22, 27
4 w. 19, 20, 21, 22, 27
Back
Regal Posture in 28 Days 4 w.
Day: 14, 15, 17
4 w. 14, 15, 17
Confidence
Boost Your Self-Esteem in 28 Days 4 w.
Day: 8
4 w. 8
Stress relief
Relaxation in 28 Days 4 w.
Day: 21, 22, 25, 26
4 w. 21, 22, 25, 26
Whole body
Middle Splits in 14 Days 2 w.
Day: 9, 10, 11, 13, 14
2 w. 9, 10, 11, 13, 14
Whole body
Healthy Joints in 14 Days 2 w.
Day: 4, 8
2 w. 4, 8
Whole body
Middle Splits in 7 Days 1 w.
Day: 4, 5, 6
1 w. 4, 5, 6
Whole body
Firm Glutes in 14 Days 2 w.
Day: 8
2 w. 8
Weight loss
Lean Legs in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Stress relief
Relaxation in 14 Days 2 w.
Day: 11, 14
2 w. 11, 14
Whole body
Healthy Joints in 21 Days 3 w.
Day: 11, 15
3 w. 11, 15
Whole body
Firm Glutes in 21 Days 3 w.
Day: 15
3 w. 15
Weight loss
Lean Legs in 21 Days 3 w.
Day: 17, 19
3 w. 17, 19
Stress relief
Relaxation in 21 Days 3 w.
Day: 18, 21
3 w. 18, 21
Whole body
Middle Splits in 21 Days 3 w.
Day: 4, 5, 6, 16, 17, 18, 20, 21
3 w. 4, 5, 6, 16, 17, 18, 20, 21
Whole body
Static Practice in 7 Days 1 w.
Day: 2
1 w. 2
Whole body
Static Practice in 14 Days 2 w.
Day: 2, 14
2 w. 2, 14
Whole body
Static Practice in 21 Days 3 w.
Day: 16
3 w. 16
Whole body
Static Practice in 28 Days 4 w.
Day: 6
4 w. 6
Stress relief
Relief from Anxiety in 14 Days 2 w.
Day: 12
2 w. 12
Stress relief
Relief from Anxiety in 21 Days 3 w.
Day: 7
3 w. 7
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 19
4 w. 19
Men's health
Prolong Sexual Pleasure in 3 Months 12 w.
Day: 33, 73
12 w. 33, 73
Whole body
Middle Splits in 28 Days 4 w.
Day: 8, 10, 12, 16, 22, 24, 26
4 w. 8, 10, 12, 16, 22, 24, 26
Whole body
Middle Splits in 35 Days 5 w.
Day: 1, 10, 16, 22, 29, 33, 34
5 w. 1, 10, 16, 22, 29, 33, 34
Health
Reduce Puffiness in 14 Days 2 w.
Day: 6, 9
2 w. 6, 9
Health
Reduce Puffiness in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Health
Reduce Puffiness in 28 Days 4 w.
Day: 5
4 w. 5
Whole body
Open Your Hips in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Whole body
Open Your Hips in 14 Days 2 w.
Day: 3, 6, 8
2 w. 3, 6, 8
Whole body
Open Your Hips in 21 Days 3 w.
Day: 2, 6, 20
3 w. 2, 6, 20
Whole body
Open Your Hips in 28 Days 4 w.
Day: 6, 18, 25
4 w. 6, 18, 25
Stress relief
Inner Harmony in 14 Days 2 w.
Day: 14
2 w. 14
Stress relief
Inner Harmony in 21 Days 3 w.
Day: 8, 21
3 w. 8, 21
Whole body
Advanced Yoga in 7 Days 1 w.
Day: 4
1 w. 4
Whole body
Advanced Yoga in 14 Days 2 w.
Day: 6, 7, 13
2 w. 6, 7, 13
Whole body
Advanced Yoga in 21 Days 3 w.
Day: 12, 18
3 w. 12, 18
Whole body
Advanced Yoga in 28 Days 4 w.
Day: 20
4 w. 20
Whole body
Advanced Yoga in 35 Days 5 w.
Day: 4, 15
5 w. 4, 15
Women's health
Postpartum Recovery in 14 Days 2 w.
Day: 5, 10
2 w. 5, 10
Women's health
Postpartum Recovery in 21 Days 3 w.
Day: 9
3 w. 9
Women's health
Postpartum Recovery in 28 Days 4 w.
Day: 16, 26
4 w. 16, 26
Weight loss
Lean Body in 14 Days 2 w.
Day: 4
2 w. 4
Men's health
Prolong Sexual Pleasure in 7 Days 1 w.
Day: 2
1 w. 2
Men's health
Prolong Sexual Pleasure in 14 Days 2 w.
Day: 4
2 w. 4
Men's health
Prolong Sexual Pleasure in 28 Days 4 w.
Day: 9
4 w. 9
Stress relief
Yoga in the Big City in 7 Days 1 w.
Day: 3
1 w. 3
Stress relief
Yoga in the Big City in 14 Days 2 w.
Day: 6, 7
2 w. 6, 7
Stress relief
Yoga in the Big City in 21 Days 3 w.
Day: 3, 15
3 w. 3, 15
Stress relief
Yoga in the Big City in 28 Days 4 w.
Day: 3, 15
4 w. 3, 15
Stress relief
The Calm Formula in 21 Days 3 w.
Day: 19
3 w. 19
Stress relief
The Calm Formula in 28 Days 4 w.
Day: 19
4 w. 19
Whole body
Flexibility Whisperer in 7 Days 1 w.
Day: 1, 2, 7
1 w. 1, 2, 7
Whole body
Flexibility Whisperer in 14 Days 2 w.
Day: 1, 2, 7
2 w. 1, 2, 7
Whole body
Flexibility Whisperer in 21 Days 3 w.
Day: 1, 2, 7, 18, 19
3 w. 1, 2, 7, 18, 19
Whole body
Flexibility Whisperer in 28 Days 4 w.
Day: 1, 2, 7, 18, 19
4 w. 1, 2, 7, 18, 19
Weight loss
Intensive Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Weight loss
Intensive Weight Loss in 14 Days 2 w.
Day: 7
2 w. 7
Weight loss
Intensive Weight Loss in 21 Days 3 w.
Day: 7, 17
3 w. 7, 17
Weight loss
Intensive Weight Loss in 28 Days 4 w.
Day: 7, 17
4 w. 7, 17

Details of the exercise

Category
Arm-Supported Poses
Mechanics
Static
Complexity
For Beginners
Duration
1 minute
Energy consumption
3 kcal
Popularity
204 out of 442

Where can I meet

Lesson search
Challenges

Kneeling Frog Pose occurs 42 times in ready-made lessons

Lesson Duration
Prenatal Yoga 15 min
Prenatal Yoga 60 min
The Splits 45 min
The Splits 60 min
The Splits 90 min
Pregnancy Prep 20 min
Pregnancy Prep 25 min
Pregnancy Prep 30 min
Pregnancy Prep 45 min
Pregnancy Prep 60 min
Pregnancy Prep 90 min
Cystitis Prevention 15 min
Cystitis Prevention 20 min
Cystitis Prevention 25 min
Cystitis Prevention 30 min
Cystitis Prevention 45 min
Cystitis Prevention 60 min
Cystitis Prevention 90 min
Flexible Body 60 min
Healthy Prostate 45 min
Healthy Prostate 60 min
Healthy Prostate 90 min
Swimming Sequence 30 min
Swimming Sequence 60 min
Swimming Sequence 45 min
Lotus Pose Sequence 45 min
Lotus Pose Sequence 60 min
Lotus Pose Sequence 90 min
Post Roadtrip 45 min
Post Roadtrip 60 min
Post Roadtrip 90 min
Varicose Veins 90 min
Stretching 90 min
Swelling removal 90 min
Opening of the hip joints 60 min
Releasing Muscle Blocks 90 min
Yin yoga 90 min
Yoga after a workday 90 min
Yoga During Menopause 90 min
Yoga for Vegetative-vascular dystonia 90 min
Pelvic Floor Strengthening Yoga 45 min
Pelvic Floor Strengthening Yoga 90 min

Kneeling Frog Pose occurs 60 times in ready-made courses

Theme Title Duration Day
Whole body
Healthy Joints in 28 Days 4 w.
Day: 19, 20, 21, 22, 27
4 w. 19, 20, 21, 22, 27
Back
Regal Posture in 28 Days 4 w.
Day: 14, 15, 17
4 w. 14, 15, 17
Confidence
Boost Your Self-Esteem in 28 Days 4 w.
Day: 8
4 w. 8
Stress relief
Relaxation in 28 Days 4 w.
Day: 21, 22, 25, 26
4 w. 21, 22, 25, 26
Whole body
Middle Splits in 14 Days 2 w.
Day: 9, 10, 11, 13, 14
2 w. 9, 10, 11, 13, 14
Whole body
Healthy Joints in 14 Days 2 w.
Day: 4, 8
2 w. 4, 8
Whole body
Middle Splits in 7 Days 1 w.
Day: 4, 5, 6
1 w. 4, 5, 6
Whole body
Firm Glutes in 14 Days 2 w.
Day: 8
2 w. 8
Weight loss
Lean Legs in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Stress relief
Relaxation in 14 Days 2 w.
Day: 11, 14
2 w. 11, 14
Whole body
Healthy Joints in 21 Days 3 w.
Day: 11, 15
3 w. 11, 15
Whole body
Firm Glutes in 21 Days 3 w.
Day: 15
3 w. 15
Weight loss
Lean Legs in 21 Days 3 w.
Day: 17, 19
3 w. 17, 19
Stress relief
Relaxation in 21 Days 3 w.
Day: 18, 21
3 w. 18, 21
Whole body
Middle Splits in 21 Days 3 w.
Day: 4, 5, 6, 16, 17, 18, 20, 21
3 w. 4, 5, 6, 16, 17, 18, 20, 21
Whole body
Static Practice in 7 Days 1 w.
Day: 2
1 w. 2
Whole body
Static Practice in 14 Days 2 w.
Day: 2, 14
2 w. 2, 14
Whole body
Static Practice in 21 Days 3 w.
Day: 16
3 w. 16
Whole body
Static Practice in 28 Days 4 w.
Day: 6
4 w. 6
Stress relief
Relief from Anxiety in 14 Days 2 w.
Day: 12
2 w. 12
Stress relief
Relief from Anxiety in 21 Days 3 w.
Day: 7
3 w. 7
Back
Yoga for Scoliosis in 28 Days 4 w.
Day: 19
4 w. 19
Men's health
Prolong Sexual Pleasure in 3 Months 12 w.
Day: 33, 73
12 w. 33, 73
Whole body
Middle Splits in 28 Days 4 w.
Day: 8, 10, 12, 16, 22, 24, 26
4 w. 8, 10, 12, 16, 22, 24, 26
Whole body
Middle Splits in 35 Days 5 w.
Day: 1, 10, 16, 22, 29, 33, 34
5 w. 1, 10, 16, 22, 29, 33, 34
Health
Reduce Puffiness in 14 Days 2 w.
Day: 6, 9
2 w. 6, 9
Health
Reduce Puffiness in 21 Days 3 w.
Day: 8, 11
3 w. 8, 11
Health
Reduce Puffiness in 28 Days 4 w.
Day: 5
4 w. 5
Whole body
Open Your Hips in 7 Days 1 w.
Day: 5, 6
1 w. 5, 6
Whole body
Open Your Hips in 14 Days 2 w.
Day: 3, 6, 8
2 w. 3, 6, 8
Whole body
Open Your Hips in 21 Days 3 w.
Day: 2, 6, 20
3 w. 2, 6, 20
Whole body
Open Your Hips in 28 Days 4 w.
Day: 6, 18, 25
4 w. 6, 18, 25
Stress relief
Inner Harmony in 14 Days 2 w.
Day: 14
2 w. 14
Stress relief
Inner Harmony in 21 Days 3 w.
Day: 8, 21
3 w. 8, 21
Whole body
Advanced Yoga in 7 Days 1 w.
Day: 4
1 w. 4
Whole body
Advanced Yoga in 14 Days 2 w.
Day: 6, 7, 13
2 w. 6, 7, 13
Whole body
Advanced Yoga in 21 Days 3 w.
Day: 12, 18
3 w. 12, 18
Whole body
Advanced Yoga in 28 Days 4 w.
Day: 20
4 w. 20
Whole body
Advanced Yoga in 35 Days 5 w.
Day: 4, 15
5 w. 4, 15
Women's health
Postpartum Recovery in 14 Days 2 w.
Day: 5, 10
2 w. 5, 10
Women's health
Postpartum Recovery in 21 Days 3 w.
Day: 9
3 w. 9
Women's health
Postpartum Recovery in 28 Days 4 w.
Day: 16, 26
4 w. 16, 26
Weight loss
Lean Body in 14 Days 2 w.
Day: 4
2 w. 4
Men's health
Prolong Sexual Pleasure in 7 Days 1 w.
Day: 2
1 w. 2
Men's health
Prolong Sexual Pleasure in 14 Days 2 w.
Day: 4
2 w. 4
Men's health
Prolong Sexual Pleasure in 28 Days 4 w.
Day: 9
4 w. 9
Stress relief
Yoga in the Big City in 7 Days 1 w.
Day: 3
1 w. 3
Stress relief
Yoga in the Big City in 14 Days 2 w.
Day: 6, 7
2 w. 6, 7
Stress relief
Yoga in the Big City in 21 Days 3 w.
Day: 3, 15
3 w. 3, 15
Stress relief
Yoga in the Big City in 28 Days 4 w.
Day: 3, 15
4 w. 3, 15
Stress relief
The Calm Formula in 21 Days 3 w.
Day: 19
3 w. 19
Stress relief
The Calm Formula in 28 Days 4 w.
Day: 19
4 w. 19
Whole body
Flexibility Whisperer in 7 Days 1 w.
Day: 1, 2, 7
1 w. 1, 2, 7
Whole body
Flexibility Whisperer in 14 Days 2 w.
Day: 1, 2, 7
2 w. 1, 2, 7
Whole body
Flexibility Whisperer in 21 Days 3 w.
Day: 1, 2, 7, 18, 19
3 w. 1, 2, 7, 18, 19
Whole body
Flexibility Whisperer in 28 Days 4 w.
Day: 1, 2, 7, 18, 19
4 w. 1, 2, 7, 18, 19
Weight loss
Intensive Weight Loss in 7 Days 1 w.
Day: 7
1 w. 7
Weight loss
Intensive Weight Loss in 14 Days 2 w.
Day: 7
2 w. 7
Weight loss
Intensive Weight Loss in 21 Days 3 w.
Day: 7, 17
3 w. 7, 17
Weight loss
Intensive Weight Loss in 28 Days 4 w.
Day: 7, 17
4 w. 7, 17

Reward

Flexibility
8
Stamina
4
Focus
3
Strength
3
Mobility
6
Balance
1
Урок 155 ( Kneeling Frog Pose )

1 / 1 асан
asana
00:59
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

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Kneeling Frog Pose: Video & Guide | Unagrande

Information about asana
Technique of execution

Kneeling Frog Pose: Come onto all fours and slowly move your knees apart until you feel a clear but comfortable stretch.

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