frog pose
bhekasana
Frog is the most effective posture at
opening and stretching the hips, groin and insides of the thighs.
From the table position, 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.
Bring the elbows and forearms on to the floor
with the palms flat on the floor or with the palms pressed together.
Slowly exhale pressing the hips towards
the back wall until you feel a deep stretch in the hips and inner thighs.
Breathe and hold for 3-6 breaths.
To release: rock the hips forward and either
bring the palms under the shoulders and press back up into table position,
or walk the arms forward lowering the hips and whole body flat on the
floor.
