Encyclopedia of Hip Stretches: Frog Pose

This stretch is both amazing and challenging. It opens the hips and literally looks like frog legs. Because this is a more difficult hip stretch, caution is advised in entering and exiting the stretch. To get into frog pose, you will first need a yoga mat. Start in table pose on all fours. One at a time move a knee to the side, in line with the hip. When you have both knees out away from the center, check the angle of the bend in your knee. Adjust the angle to 90 degrees. Then come down on your forearms.

To adjust the difficulty of this stretch you can widen your knees. You can hold this position for one minute and work up to holding it for longer times. To exit this pose, crawl your arms forward until you are laying on the ground, then bring your knees in. This will avoid putting unnecessary strain on your groin muscles.

Variations:

Health Benefits:

  • Prevent Diabetes
  • Improve Digestive System
  • Relieve Anxiety and Stress
  • Strengthen Hips, Back, Knees, and Ankles
  • Reduce Fat from Belly, Hips, and Abdomen
  • Enhance Kidney and Liver Function
  • Treatment for Menstrual Cramps

Contraindications:

  • Pregnant Women
  • Ulcers, specifically Peptic Ulcers
  • Abdomen Post-Op (even if it has been several years, caution is advised
  • Severe Migraines
  • Full Stomach
  • Severe Back Pain

References

https://www.rishikulyogshala.org/top-7-health-benefits-of-mandukasana-frog-pose/

https://www.tummee.com/yoga-poses/mandukasana/contraindications

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