Frog Pose
- Pro
- Intermediate
- Yoga
- Mobility
Frog pose starts on all fours, sliding your knees wide apart with your ankles in line with your knees, then lowers you onto your forearms with your hips level. The wide stance loads a deep stretch through the adductors. Intermediate practitioners use it as a warmup, a cooldown or a recovery flow, held for time.
- Muscles
- Adductors
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Start on all fours and slide your knees wide apart.
- Turn your feet out, ankles in line with your knees.
- Lower onto your forearms, hips back and level.
- Breathe into the inner-thigh stretch and hold.
Form cues
- Keep your hips stacked evenly, not sinking to one side.
- Rock gently backward to find a deeper stretch.
- Relax your shoulders down, away from your ears.
Common mistakes
- Lower back rounds as hips drop straight down. Send your hips back first, then lower down.
- One hip dips lower than the other. Keep both hips level and evenly weighted.
- Stretch is forced with quick, bouncing movements. Ease in slowly and hold the position still.
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