Half Frog Pose

Instructions

1. 1Lie face down with your forearms on the mat, elbows under the shoulders — a Sphinx-like position.
2. 2Bend your right knee and bring the heel toward the right buttock.
3. 3Reach back with your right hand, holding the top of the foot (or ankle if needed).
4. 4Rotate the elbow toward the ceiling to deepen the stretch on the shoulder and chest.
5. 5Gently press the foot toward the buttock while keeping the hips level on the mat.
6. 6Hold for 5–8 breaths, then slowly release and switch sides.

Contraindications & precautions

• ⚠Knee injury — do not force the bend if there is any pain in the knee joint.
• ⚠Lower back or sacrum pain — keep both hip points pressed evenly into the mat; stop if pain increases.
• ⚠Shoulder injury — modify by holding the ankle rather than the top of the foot, reducing shoulder rotation.