Restorative
Frog Pose
Mandukasana
From all fours, the knees are wide apart with shins parallel, sinking the hips toward the floor for a deep groin and inner thigh stretch. A staple of yin yoga and restorative practices, held for several breaths or minutes.
- ·Opens inner thighs and hips
- ·Releases deep hip tension
- ·Opens hips and groin
- ·Stretches inner legs and hips
Instructions
- 1Begin on all fours with your knees hip-width apart and wrists under your shoulders.
- 2Slowly slide your knees apart toward the edges of the mat until you feel a deep stretch in the inner groins.
- 3Turn your feet out so the inner edges of your feet and ankles rest flat on the floor, parallel to your shins.
- 4Lower your forearms to the mat, keeping your hips in line with your knees and your spine long.
- 5Let the pelvis gently descend toward the floor without forcing, breathing into the inner thighs.
- 6Hold for 1 to 3 minutes, allowing gravity to deepen the stretch gradually.
- 7To exit, slowly walk the knees back together and rest in Child's Pose.
Contraindications & precautions
- ⚠Knee injury or chronic knee pain — place thick folded blankets under the knees and thighs to reduce joint compression.
- ⚠Hip labrum tear or groin strain — avoid this pose entirely until cleared by a physiotherapist, as the wide external rotation places high stress on the joint.
- ⚠Pregnancy beyond the first trimester — use a bolster under the pelvis for support and avoid any compression of the abdomen.
