Frog
Audio File
Instructions
Start in childs pose and slide both hands forward, separate the knees, but remain sitting on the heels. This is known as tadpole.
Full frog: separate the feet as wide as the knees. Extend one arm out at a time.
Begin in tabletop position on your hands and knees. Hands underneath shoulders and knees are below the hips.
Engage your core.
Slowly move your right knee out towards the side with knee in line with the right heel. Align left knee in line with the left heel.
Continue opening your hips as you turn your feet out towards the side.
Slowly lower your elbows and forearms with the palms flat on the floor or pressed together.
Press hips backward until you feel a deep stretch in the hips and inner thighs.
Modifications
You can allow toes to stay together and allow hips to go backward.
You could do tadpole for the first half and then do full frog for the second half.
Contraindications
Back issues
Knee injuries
Type of pose
Floor
Parts of Body Benefited
Hips