HAPPY HIPS: Part 4 FROG POSE

FROG -  MANDUKASANA

In Part 4 of our YOGA BASICS series, we're looking at a MASSIVE inner thigh stretch, called FROG POSE. (There are various Yoga styles, with numerous names for different postures, so this might be called different then what you've learned or seen, but let's not argue about that...) This one gets the Adductors with almost aggressive intensity that becomes even more important to listen to your body: are you hurting your self or are you benefiting from this position? Start easy and increase slowly, rather than throwing yourself too fast, too deep into the pose. The key is to EASE into your hips.

PROPS: 

• Blanket/ Padding for sensitive knees
• Cushion to rest your upper body

BENEFITS:

• Stretches the inner thighs 
• Opens chest and shoulders
• Supposedly therapeutic for menstrual cramps      (I do not have tried it yet for this occasion though)

CAUTIONS:

• Do not practice with pain, esp. in Groins or Hips, or with serious knee injuries, ankle injuries or lower back pain!

STEP BY STEP:

• Begin on all fours. Walk your knees out to the sides, hips in line with your knees, so that you feel a comfortable stretch without straining. 
• If you need more cushioning under your knees, place one knee on your mat and the other one outside of the mat on a blanket.
• Your shins should be parallel towards each other, feet are flexed.
• If it feels good, lower your forearms down to the ground.
• Tilt your tailbone down to avoid arching in your lower back.
• Keep the back of your neck long. Close your eyes and breathe. 
• Stay for as long as you can listen to your breath without screaming in agony on the inside.
• IF you need to scream, do so! Or use lions breath to vent.
• Over time your knees may slide further apart.
• Coming out of the pose: Slide your upper body forward, knees together, either roll onto your back and gently pull your knees in toward chest or sit up, knees together. Rest.

Modification: EASY FROG

• If FROG is too intense, try EASY FROG. 
• Although I have heard students call this one harder, you may try and find out your self.
• Same start: on all fours, knees out to sides, but:
• big toes touch, lower your feet down to the floor and then try to reach your buttocks towards your heels.
• Rest your upper body on the floor or on a cushion.
• Stay for as long as you can listen to your breath, maybe 2-5 Minutes.

P.S. Now you know why the Sticky Mat Label "Manduka Mats" have a little frog as their logo. ;)