The frog pose is a great hip-opening yoga asana that will strengthen your lower back and stretch your inner thigh muscles. It also opens the chest while creating a space between your shoulders. Although it is a more complex asana, in time, with practice, you will find your balance and inner peace during this pose. Caution: Don’t try this pose on your own if you suffer from ankle or knee injuries.
#1. Getting into the Frog Pose
Start from an all-four position. Keep your knees as far as possible one from the other. Make sure to feel comfortable during the entire pose. Therefore, don’t strain your legs. The inside part of your feet’s edge should touch the mat or the ground. Also, your knees must remain bent, forming a 90-degree angle between the thighs and the lower part of the legs. If you’re not new to yoga, then you are probably familiar with the child’s pose. Well then, long story short, the frog pose can be initiated from the child’s pose.
#2. Maintaining the Pose
Inhale slowly and stretch your spine while extending the top part of your head, which is called the crown. At the same time, try to push your tailbone in the opposite direction as much as possible. Exhale deeply and engage your abdominal area. Now, you can lower your torso to your forearms. Make sure your elbows are placed in a proper position, right below your shoulders. In other words, do your best to align your body. Once you do that, you will be able to soften both your heart and your belly areas. This will allow your hips and thighs to draw back and come down closer to the yoga mat or the ground. Both arms should be extended in front, while your head is lowered closer to the ground. For a better posture, you should keep your toes together.
If you find the frog pose hard to do or handle, you can always use a bolster to rest your chest on it. As I previously mentioned, your body must feel relaxed and stress-free. Therefore, you should position your arms spread wider apart if your shoulders feel uncomfortable.
#3. Coming Out of the Frog Pose
There are two simple ways in which you can come out of the frog pose, as follows:
You can release this pose by sitting back into the child’s asana.
Another way to come out is by sliding forward and resting your body on your belly while bringing your legs together.
Additional Tips and Recommendations
We recommend you to hold this pose for at least 3 to 5 minutes at a time.
It is okay to move your hips forward a little bit to avoid hip compression, which can be painful.
This is a great pose to start your yoga routine with. If you are an advanced yoga practitioner, don’t try to go deeper with your hips. Instead, maintain it for a longer time–more than 5 minutes.
If you just ate, you should rather rest on your elbows than on your stomach.
The frog pose is a great and fun asana to do during most of your yoga routines. Start slowly and don’t try to push your body too much from the first time. It provides plenty of benefits. Once you get the hang of it, you can challenge yourself by trying more complex frog pose variations.