Mandukasana

The knees are widened as far as possible, and the feet are positioned with the big toes touching, just behind the buttocks, which in the completed pose described by Vishnudevananda are on the ground.

[4][5] A further variant is entered from a squatting position, the feet shoulder-width apart, the toes pointing slightly outwards.

[6] Adho Mukha Mandukasana, Downward Facing Frog, practised in the Western world, has the knees and the feet equally wide apart, the lower legs pointing straight backwards, and the body supported also by the forearms flat on the floor, the elbows below or a little in front of the shoulders, the palms pressed together with thumbs uppermost.

[9] Uttana Mandukasana, Extended Frog Pose, has the feet under or just behind the buttocks, the knees wide, and the trunk stretched upwards.

The elbows may point straight upwards, the forearms crossed behind the neck and the palms resting on the shoulderblades, or the arms may be stretched out wide to the sides.