frog

Benefits:
  • Increases hip and ankle mobility
Cues:
  • Start in table top
  • Bring your knees out as wide as possible
  • Bring the knee joint to a 90° angle
  • Curl your toes towards your shins with the inner part of your feet pointing towards the floor
  • Come down onto your forearms
  • Press your seat back towards your heels
Common Errors:
  • The knees are not at a 90° angle
  • The toes are not curled back towards the shins
  • The seat is not pressed back towards the heels
Modifications:
  • To deepen the pose you can:
    • ​Press your seat back closer to your heels
    • Bring the knees out wider
  • To lessen the intensity of the pose you can:
    • Place your forearms on a block or a bolster
    • You can place a blanket under the knees and feet
Cautions:
  • Ankle pain
  • Knee pain
  • Hip pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening:

half frog

Cues:
  • Start in table top pose
  • Bring the knees out wide with a bend in the knees towards a 90 degree angle
  • Engage your feet curling your toes towards your shins and allow the inner part of your feet come close to the floor
  • Come down onto your forearms
  • To intensify the stretch you can bring your knees out wider or push seat back towards your heels