Benefits of this pose:
- Strengthen the lower back while opening hips
- Improves circulation in hips and thighs
- Opens the chest and shoulders
- Helps digestion
- Improves posture
How to do Frog Pose:
Begin in a seated position with your feet below your knees. Make sure both knees are touching as well as your big toes. Inhale deeply. As you exhale, roll your spine forward and over your knees.
Press your big toes together and begin to walk your knees as wide apart from one another as they will comfortably allow. Do not strain or torque your knees or hips as this can lead to injury.
Flex your feet and bring the inside edges to touch the mat. Continue to make sure your big toes are touching, as the position of your feet is incredibly important. If your feet move apart from one another, you will fall out of the pose. The angle in both the knees and ankles should be no greater than 90 degrees. Sink down into your pelvis. Elongate the back of your neck and keep your gaze pointed down. Allow your chest to drop into the floor and feel your hip joints open.
Press your weight into your elbows, relax your belly, and soften your heart. Let your shoulder blades draw towards one another, while pushing your hips down and back. Avoid letting your pelvis pop up and out of position. Focus its intention towards the floor while pushing backwards.
Hold for at least a minimum of 20 breaths before continuing to push your knees wider. As the sensation in your hips and groin begins to ebb, slide your pelvis forward and further in to the floor.
Extend your spine while tightening your belly. Keep your big toes touching. If possible, press your heels together and elongate your arms forward. Keep your forearms pressed into the ground in order to feel a rise your feet. Hold for two to five minutes before beginning to exit the pose.