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Uttana Mandukasana

Upturned Frog Pose

uttana = upward, manduka = frog

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

The upturned frog — the deep kneeling forward fold that releases the hips and quiets the body before sitting.

Family
Kneeling
Level
intermediate
Lineage
classical — GS ch.2
Works on
shoulders · chest · knees

The yogic view

The Gheranda Samhita pairs this with Mandukasana: from the frog''s kneeling base, bend forward and rest the head and arms upon the earth. Where the frog grounds and opens, the upturned frog surrenders — the head comes below the heart, the spine lengthens, and the hips opened by the first pose are released into the fold. Classically it belongs to the closing movements of practice: the effort is over, the body is brought low, and the breath is left to settle on its own. It is the gesture of the practitioner placing the head on the ground — the oldest physical sign of yielding in the tradition.

Benefits

  • Traditionally used to stretch the front of the ankles, thighs, and hip flexors in a supported backbend
  • Opens the chest and shoulders as the torso lifts and the head releases back
  • Complements Bhekasana and other frog-style stretches in preparing the hips and knees
  • Encourages steady, slow breathing as the chest expands in the backbend

How to practise

  1. Kneel with the knees wide, big toes touching, and sit back toward the heels.
  2. Walk the hands forward and fold the chest down, resting the forehead on the floor.
  3. Let the hips settle back as the arms lengthen forward, or rest the arms alongside the legs.
  4. Breathe slowly and let the back widen with each exhale.
  5. Stay for one to five minutes, then walk the hands in and rise slowly.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Variations and progressions

  • Easier: keep the palms flat on the floor beside the hips instead of lifting into the full backbend, working only the ankle and shin stretch
  • Easier: place a folded blanket under the knees or ankles for cushioning if the joints are sensitive
  • Harder: walk the hands further back to deepen the backbend and lift the chest higher, resembling a frog-legged version of Urdhva Dhanurasana
  • Harder: hold the pose for extended breath counts to build deeper ankle and quadriceps flexibility

What research shows

A deep kneeling forward fold with wide hips: it stretches the inner thighs, the groin, the hips, and the lower back, and the inverted position of the head increases blood flow to the upper body while slowing the heart rate. It is mechanically gentle for healthy joints and is commonly used in restorative sequences to downshift the nervous system after stronger work. The load on the knees is significant in the deep version and can be reduced by widening or narrowing the knees.

Questions about Uttana Mandukasana

+ What does Uttana Mandukasana mean?
Uttana Mandukasana translates to Extended or Stretched Frog Pose, a kneeling backbend variation related to the frog-legged shapes found in poses like Bhekasana and Mandukasana.
+ Is Uttana Mandukasana a classical or modern pose?
It is best framed as a modern hatha-influenced variation; while frog-style postures appear in the broader lineage of hatha yoga, this specific extended backbend form is a more recent addition to modern teaching rather than a posture named in the older classical texts.
+ Why does Uttana Mandukasana strain my knees?
The kneeling, wide-knee position asks for significant flexibility in the knees and ankles, so any pinching or sharp sensation is a sign to widen the knees less or come out of the pose.
+ What should I do to prepare for Uttana Mandukasana?
Warming up the ankles, knees, and quadriceps with gentler kneeling stretches beforehand helps the joints tolerate the position more comfortably.
+ Can Uttana Mandukasana be practiced if I have knee sensitivity?
It's best approached cautiously or avoided altogether with existing knee sensitivity, since the pose relies heavily on deep knee flexion under body weight.
+ How long should you hold Uttana Mandukasana?
Uttana Mandukasana can be held for one to three minutes once the knees and ankles are comfortable; start with thirty to sixty seconds and pad under the ankles or sit on a cushion if there is pressure. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Uttana Mandukasana suitable for beginners?
Not as a first posture. Uttana Mandukasana is an intermediate kneeling shape: it assumes you can already hold the foundational postures for around eight calm breaths and move in and out of them with control. Most people are ready after a few months of regular practice, and the preparatory postures listed on this page are the honest route in.
+ What are the modifications for Uttana Mandukasana?
The variations and progressions section above sets out the specific options for Uttana Mandukasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ Who should avoid or modify Uttana Mandukasana?
For Uttana Mandukasana specifically: knee injury; shoulder injury. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.

Prepare with

Release with

Cautions

  • knee injury
  • shoulder injury

More kneeling

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.