Breathe slowly and deeply as you ease your body into the stretch. It should feel intense but not painful. If you have pain, don’t push your body further into the pose. 

“You’re doing it wrong if it hurts. If you have intense pain anywhere — knees, hips, lower back — that means you might be pushing too far too fast,” says Dr. Bhanote. If you feel pain, slowly ease out the posture to protect your spine and joints. You may need to evaluate your positioning and alignment before trying the pose again. 

Bhanote says you’ll know you’re doing the pose correctly if you feel a deep stretch in your inner thighs, hips, and groin and can breathe comfortably while maintaining a flat back. She also notes, “You want to make sure your knees are aligned to your hips and shins are parallel to each other, which takes time. In the beginning, you might not be able to get there.” 

Potential Health Benefits of Frog Pose
Eases Back Pain Tight hip flexors, inner thighs, and groin muscles contribute to back discomfort. Bhanote says Frog pose releases tension in the hips and pelvis. This improves flexibility and mobility which reduces strain on the lower back and eases pain. Research shows that mindfulness practices like yoga, including Frog pose, improve chronic low back pain.[2]
Relaxes Your Pelvic Floor Overly tight or weak pelvic floor muscles may cause pain, sexual discomfort, or urinary incontinence. Frog pose helps to stretch, relax, and elongate pelvic floor muscles which improves pelvic floor dysfunction, explains Bhanote. A review in the Journal of Sexual revealed that the pelvic floor muscles play a crucial role in women's sexual function and response. Frog pose also strengthens your core muscles. A strong core contributes to a strong pelvic floor, which means Frog pose and yoga contribute to enhanced pelvic floor health, particularly for individuals experiencing dysfunction. When practiced regularly, this may potentially lead to better sexual experiences.[5][6]
Increases Hip Flexibility, Range of Motion, and Balance Frog pose releases the overly tight hips many of us experience when we sit for long periods, such as during a typical workday. Not only does Frog pose release a tight lower body, it also increases hip flexibility and range of motion. More functional movement of the hips improves mobility overall. Research shows that yoga improves balance and mobility among adults aged 60 years and older, which decreases fall risk.[7]
Improves Chronic Diseases Frog pose, when done as a part of a consistent yoga practice, increases overall physical activity, improves circulation, and reduces stress. The deep diaphragmatic breathing of yoga improves oxygenation and nutrient delivery to the body. Yoga poses like Frog pose increase circulation to digestive organs, which may improve digestion. Together, these factors improve symptoms of chronic diseases like hypertension, diabetes, and heart disease. Yoga promotes prevention and control of chronic diseases, which Bhanote believes contributes to longevity.[8]
Reduces Stress and Improve Mental Health Yoga, including Frog pose, has significant mental health benefits. In addition to promoting relaxation, regular yoga practice reduces stress and improves mental well-being. Studies suggest yoga improves the quality of life for people with cancer and chronic pain.[2][9][10]
Frog Pose Risks
This is an intermediate to advanced yoga pose, so beginners should start slowly. You can adjust the intensity based on your comfort level. Bhanote recommends using props such as yoga blocks or folded blankets to ensure comfort as you practice this pose. Cushioning your knees or ankles with a folded yoga mat or blanket reduces pressure on those joints.

Don’t practice Frog pose if you have a knee, hip, or back injury like disc herniation. Bhanote says pregnant women can do Frog pose, but they may need to modify their movements with props for safety. 

To benefit fully from Frog pose, or any other yoga pose, you must practice consistently. “Make it a ritual in your life,” says Bhanote. “You’ll get better with time and practice. And postures, like Frog pose, that may have been uncomfortable at first, will start to feel really good.”

The Takeaway
For those who are mostly stationary when they work, or for those who suffer from some of the mentioned chronic diseases, such as diabetes or hypertension, Frog pose offers significant health benefits, including improved hip flexibility, back pain relief, and pelvic floor relaxation. It's generally safe for most people when done correctly, but if you experience pain, stop and adjust your posture to prevent injury.