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

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