Yoga pose
Frog Pose is a deep floor-based hip opener that widens the knees and lengthens through the inner thighs. It can be useful for exploring hip mobility, but it needs patience and enough support under the knees, ankles and torso.
Typical hold: 30 to 90 seconds, or 5 to 10 slow breaths
Timing: 5 slow breaths · 30 seconds · 60 seconds · 90 seconds with support
Frog Pose asks for a wide-knee position with the shins on the floor, so the sensation tends to land strongly in the inner thighs and around the hips quite quickly. It is not a pose to force. A smaller version often gives a clearer stretch than pushing the knees as wide as possible. Keep the setup practical, move in slowly and treat support as part of the pose rather than a backup plan.
If the stretch feels lost and the lower back takes over, bring your knees slightly closer together first. For many people that makes the inner-thigh work clearer and the pose more sustainable.
Place one or more folded blankets under your knees to reduce pressure on the kneecaps and make it easier to stay without bracing.
Rest your forearms or chest on a bolster, block stack or folded blankets so the torso is supported and the hips do not have to carry all the weight.
Keep the knees only moderately apart and stay higher on your hands. This often gives a clearer, safer version than pushing into the deepest range.
Sit upright with the soles of the feet together and knees apart, supporting the outer thighs if needed.
Use this if getting to a wide-knee floor position is difficult or if your knees do not tolerate Frog Pose well.
Lie back with the soles of the feet together and knees supported by blocks or blankets.
Use this for a gentler groin-opening shape with much less knee load and less demand on the hands.
Take the knees wide but keep the hips moving back toward the heels, with support under the chest if needed.
Use this if you want some inner-thigh opening in a more familiar and easier-to-exit shape.
A lower version with the forearms on the floor or on support, usually increasing the stretch through the inner thighs.
A gentler version with bolsters or blankets under the chest and sometimes under the pelvis to reduce intensity.
A dynamic variation where you slowly shift a little forward and back to explore changing sensation rather than holding still.
Stop if you feel sharp pain at the knee joint, a pulling sensation that feels too strong in the groin, or pinching deep in the hip that does not ease when you narrow the stance. Get individual guidance before trying the pose again.
Use these related poses when you want a more accessible way to practise a similar movement or prepare for this pose.
These poses can help prepare the movement pattern or body position used here.
These poses can provide a contrasting movement or a quieter transition after this pose.
Either can work. Some people prefer the inner edges of the feet resting on the floor, while others feel steadier with the feet flexed. Choose the version that keeps the knees feeling more supported and the sensation centred in the inner thighs.
Only as wide as you can keep a smooth breath and clear, even sensation. Wider is not automatically better here. A moderate stance often gives a more useful stretch and is much easier to leave without strain.
That usually means the setup needs adjusting. Try bringing the knees closer together, adding more padding, supporting your chest, or changing the foot position. If the knees still take the load, choose a gentler alternative such as Reclining Bound Angle.
No. Staying on your hands is a perfectly valid version. Lowering the torso can increase the sensation, but only go down if you can keep the front of the body supported and the lower back reasonably neutral.
Reviewed for yoga instruction
Certified Yoga Instructor with 5+ years of Teaching and Consistent Practice
Last reviewed: 2026-08-08
