Frog
Maya - Pose Assistant
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Benefits
Frog Pose is an advanced prone backbend providing an intense quadriceps, hip flexor, and ankle stretch. It opens the chest/shoulders, strengthens back muscles, and stimulates abdominal organs.
Practice Guide
Lie on stomach. Prop onto forearms (Sphinx).
Bend right knee, heel towards right buttock. Reach right hand back, grasp top of right foot (inside grip usually).
Rotate right elbow up, fingers forward, palm pressing foot top. Draw foot towards outer hip/buttock.
Repeat with left leg/left hand.
Press forearms (or hands if lifting higher) down to lift chest/head, deepening backbend.
Keep hips pressing down. Breathe into quad stretch.
Hold briefly. Exit: carefully release feet one by one, rest on belly.
Modifications
Practice one leg at a time (Ardha Bhekasana).
Use strap around foot/feet.
Blanket under hips/ribs.
Remain lower on forearms.
Safety Notes
⚠Knee injury (high pressure)
⚠Ankle injury
⚠Shoulder injury (hand rotation)
⚠Lower back sensitivity
⚠Pregnancy
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.