Frog Pose (Bhekasana)
Frog Pose (Bhekasana) is a deep hip-opening pose that targets the groin, inner thighs, and lower back. It also provides a stretch for the quadriceps and can promote greater flexibility in the hips. Frog Pose is often used in restorative or yin yoga practices due to its deep, long-held stretch.
Key Points
- Alignment:
- Start by kneeling on the mat with your knees wide apart, roughly as wide as your hips or a bit wider.
- Your feet should be pointing outward, and your toes should be turned out to align with the angle of your knees.
- Lower your hips toward the floor, keeping your body upright. Engage your core to avoid sinking into the lower back.
- Movement:
- Slowly lower your torso toward the floor, either coming down onto your forearms or keeping your hands on the mat for support.
- Focus on opening your hips gently, pressing your knees out to the sides while keeping your feet flexed.
- You can also use blocks under your forearms or chest to deepen the stretch if flexibility allows.
- Engagement:
- Engage your core to support your lower back, keeping your spine long and avoiding any excessive rounding.
- Press your knees out to increase the stretch in the inner thighs and groin.
- Relax your shoulders and face to maintain a calm, grounded energy in the pose.
- Focus:
- Breathe deeply into the groin area, focusing on releasing tension with each exhale.
- Keep your spine neutral and relaxed, avoiding tension in your back or neck.
- Focus on the opening of the hips and the stretch across the inner thighs.
- Breath:
- Inhale to create length in your spine and exhale to gently deepen into the stretch.
- Allow your breath to guide you deeper into the pose, maintaining steady and relaxed breathing.