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Open Your Hips with Frog Pose

frog poseI have a love/hate relationship with Frog pose, which is also known as Mandukasana or Bhekasana. When I took ballet, we would have “stretch day” on one of the most humid days of the year. We would ditch our usual routine and take to the center of the floor. Stretch day was my favorite although I wasn’t very flexible.

Because of my lack of flexibility there were some stretches that felt really great and relaxing, and there were others that were right on the edge of painful. Although Frog pose seemed to skate the line right in between the two, it was definitely never a comfortable stretch for me.

Now, though, I have a bolster! With this yoga prop, I can very easily enjoy the hip opening that Frog pose offers without overstretching myself. Here’s more about how to do this challenging pose.

Frog Pose

  1. If you have tight hips, grab a bolster or blankets.
  2. Make sure you’re on a slick surface so your knees can slide apart from each other.
  3. Use ujjayi breathing throughout.
  4. Come on to your hands and knees.
  5. Take a moment to send energy through your SITs bones to the wall behind you.
  6. Broaden your collarbones.
  7. Draw your belly button toward your spine.
  8. Separate your knees. If you’re going to use a bolster, slide it between your legs so that you can lower your torso on it.
  9. Keeping your alignment from your SITs bones through the top of your head, lower yourself on to your bolster or toward the floor.
  10. Let your arms reach out in front of you or, if you need support from them, keep your elbows stacked under your shoulders.
  11. Try to keep your alignment as you breathe and relax into the stretch.
  12. Hold for 5 or more breaths.
  13. To come out of this pose, press into your hands to lift your upper body. Slowly bring your legs toward each other until you’re on your hands and knees.

Frog Pose Video

Here is a video for visual learners.

Which version of Frog pose do you prefer–supported or unsupported? Let us know in the comments below.

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About Sarah Stockett

Hi! I'm Sarah, and I'm a certified Pilates and yoga instructor with a passion for pain relief. When I'm not working with clients, I'm researching the best ways to get rid of pain. Do you want to learn how to practice yoga and Pilates safely in your own home? Or, do you want to know all my tips and tricks for pain relief? Join my mailing list and receive free goodies to help you.

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