Frog Pose

How to

1. Begin on hands and knees in a tabletop position, ensuring your wrists are aligned under your shoulders and knees under your hips.
2. Slowly widen your knees apart as you exhale, keeping your ankles in line with your knees. Flex your feet and point your toes outward.
3. Lower your forearms to the floor, ensuring elbows are directly under your shoulders. Keep your palms flat on the ground.
4. Engage your core to support your lower back and maintain a neutral spine. Avoid arching or rounding excessively.
5. Direct your gaze (drishti) softly forward or downwards between your hands to maintain a relaxed neck.
6. Focus on breathing deeply and slowly, using your breath to help release tension in your hips and groin.
7. Hold the pose for 5-10 breaths, or as long as comfortable, maintaining steady breath and alignment.
8. To exit, gently walk your hands back up to a tabletop position and bring your knees together, coming to a seated position for a moment to neutralize the hips.

Benefits

• Stretches and opens the hips deeply, increasing flexibility in the hip joints.
• Strengthens the lower back, reducing tension and improving posture.
• Releases tension in the groin and inner thighs, enhancing circulation in the pelvic region.
• Promotes a calming effect on the mind, reducing stress and anxiety.
• Encourages mindful breathing, improving focus and awareness of the present moment.
• Balances the Sacral Chakra, fostering creativity and emotional stability.