1 Facing the long edge of your mat, get onto all fours and slowly move your knees outwards, resting your weight on your hands and inner knees. Draw the navel to the lower back to flatten the spine.
Frog is an intense restorative stretch for your groin and will greatly improve groin flexibility. Use it after an intense leg workout, at the end of a yoga session, or any time you’re feeling sore. You’ll want knee padding for this posture – use small towels or fold over the ends of your mat.
TARGET AREAS
• groin • inner thighs
BENEFITS
• Improves inner-thigh and groin flexibility • Reduces back pain • Promotes lower-body recovery • Prevents knee, hip, and spinal injury
1 Facing the long edge of your mat, get onto all fours and slowly move your knees outwards, resting your weight on your hands and inner knees. Draw the navel to the lower back to flatten the spine.
2 Shift your knees out as far as comfortable, then move the shins and ankles directly behind the knees, so the shins are parallel. Lower onto your forearms. Slowly shift the hips back until you feel a sufficient stretch in the groin. Hold the posture, inhaling as you hold your form, and exhaling as you relax deeper into the pose and shift the hips further back.
YOU SHOULD FEEL
• Stretch in groin
YOU SHOULDN’T FEEL
• Pain in groin; if you do, decrease depth of stretch
• Pain in knees; if you do, use more padding beneath them
PRO TIP
Continue to work deeper into the stretch for the duration of the pose. That may mean sinking a few millimetres deeper, or it could mean becoming more relaxed as you breathe without actually moving. The point is to keep progressing.
NOT THERE YET?
