How To: Frog Pose (Mandukasana) | Tips & Modifications

Transcript

hey y'all Nico here welcome back to my channel and if you're new here thanks for joining me I'm Nico today's video is another yoga pulse tutorial where I show you how to get into different yoga poses and today we are going to work on frog pose or mandukasana mendocasana is good for stretching the inner thighs stretching the groin and it's also a pose that is good to be used for missile cramps and for digestion so let's go ahead and get started I'm gonna start on all fours and we're going to separate our knees wide bringing our legs our shins not our shins bringing our legs parallel with the edges of the mat so if you can come on the inside of the feet but if not don't worry about it just do what you can and we want to bring our hips in line with our knees so keep your ability your core engaged here keep your back nice and flat sometimes we might tend to start to Arch the spine we want to keep our back flat and you can lower down to your forearms or you can lower the chest all the way down you can extend the arms forward if you like I'm going to feel my forearms and then you gently press the hips back you'll feel an intense stretch right away pretty intense in the inner thighs and the groin here so that's pretty much the basic version I'll show you a couple of modifications sometimes it's hard underneath the knees doing this pose so you can fold either side of your mat inward to create a little more cushion underneath your knees the same principle here legs parallel with the sides of your mat back is flat belly engaged and will lower down and then we'll press back through the hips you can also bring blood blankets underneath the knees if you need to now if it's hard to come down to your forearms you can rest your forearms on blocks or you can grab a bolster or a pillow and rest down on that instead and that'll give you a little more cushion here and a little more elevation to help you better get into the pose good if it ever feels painful and start to come out of the pose they don't want to be experiencing pain in the polls you can also modify with a wide leg child's pose which looks like this big toes together and knees wide shift the way back towards the heels extend the arms forward get a lot of that same sensation in the groin and in the inner thighs always make sure you're modifying to your body we all have different Anatomy some pulses just might not work for you but use modifications whenever you need to and always make sure you're taking care of yourself during any yoga practice so leave a comment down below letting me know what you thought about this video what yoga pose you would like me to do a tutorial on next check the link down in my description Box about becoming a member of my channel and there's also a link down there for black yoga Nico Marie merch don't forget to like share and and as always thank you for watching peace and love