Frog

Sanskrit Name:

Bhekasana (Variation)

Description:

An intense and deeply grounding hip opener that targets the inner thighs, groin, and pelvis. Frog pose invites surrender, stillness, and release through deep connection to the floor.

Alignment Cues:

• Knees and Legs:
  • Knees bent at 90 degrees and spread wide apart on a padded surface
  • Shins parallel to each other with ankles in line with knees
• Feet:
  • Flex the feet and press the inner edges into the mat
  • Keep ankles in line with knees to protect joints
• Hips:
  • Lower hips toward the floor without forcing
  • Keep hips in line with knees and avoid collapsing the low back
• Torso and Spine:
  • Lower down onto forearms or chest as comfortable
  • Keep spine long and neutral; avoid overarching the back
• Arms and Hands:
  • Forearms on the mat, elbows under shoulders
  • Hands relaxed or palms pressing lightly into the floor
• Head and Neck:
  • Rest forehead on the mat, block, or stacked hands
  • Neck relaxed and in line with the spine
• Breath:
  • Slow, mindful breaths to ease into the intensity of the stretch