Frog Pose, or Bhekasana in Sanskrit, is great to use for improving flexibility. With the body splayed out on the floor, hips piked up, and the arms extended into a T-position, this yoga pose targets the inner thighs, groin, and hip muscles. As the body opens, it’s common to feel an emotional release as well, especially because the hips are known to store stress and unresolved emotions. Frog Pose can be an intense posture, so practitioners should take caution when entering and exiting.
How do you do Frog Pose?
Step 1.
Start in a quadruped position on hands and knees.
Step 2.
Slowly slide your knees apart from one another, gradually descending your pelvis towards the floor while maintaining a 90 degree bend in your knees.
Step 3.
As your hips abduct and externally rotate, you’ll find the inner knee or thigh making contact with the mat. Flex your feet with toes facing outwards, inner foot touching the mat.
Step 4.
If your hips don’t reach the floor, you can use props blankets or bolsters under the knees for comfort and to reduce pressure on the joints
Step 5.
Use your hands to support yourself, walking down to your forearms, allowing your chest to come to the mat if possible.
Step 6.
Reach the crown of your head and tailbone in opposition and press the pubic bone to the floor in order to lengthen the low back.
Step 7.
To exit, carefully bring your weight back to your forearms or hands, and gently bring your knees back underneath your hips.
Benefits of Frog Pose
Deeply opens the hips and inner thighs by targeting the adductors and groin
Releases tension in the lower back and sacrum
Stimulates the abdominal organs, supporting digestion and detoxification
The pose encourages deep breathing and mindfulness, which can help reduce stress and anxiety
Variations of Frog Pose
Half Frog: One leg stays outstretched while the other bends into the 90 degree angle
Use a bolster under the chest and belly to allow the body to rest passively in the pose
Wall Frog: Practice with feet pressing into the wall for support and alignment
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