Downward Facing Frog, or Frog Pose is an extremely useful stretch for runners or other atheletes who risk injury to the groin or hip area. It also benefits anyone who spends a lot of time sitting and are at risk for developing tigh hips. There are a few other asanas called Frog Pose, but this version, Adho Mukha Mandukasana is most commonly found in Yin Yoga (although I’ve seen it a lot in Vinyasa classes). I know I’m a little crazy about using the cheesy (frog and fish) photos to go with the poses, I just can’t resist!
Frog pose is definitely a challenge for those of us with tight hips. Most people I hear from have a love/hate relationship with Frog Pose (is there a pattern with love/hate relationships and yoga poses?), however, I’m sure everyone LOVES coming out of the pose.
- open and stretches the hips
- stretches the groin and inside of the thighs
- provides slight back bend
- aids digestion
Here’s how to work your way into it. Be sure to stop at your own limit, and breathe through any blocks and/or resistance that you may feel.
1. From table, walk the knees out to the sides as wide as comfortable. Bring the ankles directly behind the knees with the feet turned out towards the side walls.
2. Bring the elbows and forearms on to the floor with the palms flat on the floor (or with the palms pressed together).
3. Breathe and hold for 3-6 breaths. Feel free to stay in this pose and continue your breath for as long as feels good to you.
4. To release: rock the hips forward and either bring the palms under the shoulders and press back up into table, or walk the arms forward lowering the hips and whole body flat on the floor.
Check out this YouTube video if you want a different approach to get into the pose.
Enjoy and see you on the mat!