Frog poses procedure and benefits

 

Frog poses procedure

My dear friends, You're likely referring to the yoga pose called "Mandukasana," also known as Frog Pose. This pose is an intermediate-level standing balance pose that strengthens the legs, hips, and core while stretching the chest and shoulders.

Here's a step-by-step guide to practicing Frog Poses --

How to get into Frog Pose

1. Start in a standing position

 Stand with your feet hip-width apart, parallel to each other, and facing forward.

2. Bend your knees

Slowly bend your knees, keeping your weight evenly distributed between both feet. Your knees should be bent at a 90-degree angle, with your shins parallel to the ground.

3. Hinge forward

From the bent-knee position, hinge forward at your hips, keeping your back straight and your core engaged.

4. Lower your torso

Allow your torso to lower down between your thighs, maintaining a steady breath. Your elbows should be bent, and your forearms should rest on the ground.

5. Place your hands

Place your hands on the ground on either side of your front leg, with your elbows still bent at a 90-degree angle.

6. Stretch your chest

 Continue to hinge forward, stretching your chest and shoulders, and engaging your back muscles to support your posture.

7. Balance and breathe

 Hold the pose for 5-10 breaths, engaging your core and maintaining balance.

Tips and Variations

For a more intense stretch, try leaning forward slightly more or lifting your heels off the ground.

 For a milder version, try lifting your chest up and keeping your elbows closer to your legs.

 Engage your core and maintain a steady breath throughout the pose.

 Be mindful of your balance and gentle with your knees.

Benefits of Frog Pose

 Opens up the chest and shoulders, improving flexibility and posture.

Strengthens the legs, hips, and core muscles.

 Improves balance and balance.

 Can be modified to accommodate various levels of flexibility.

Precautions and Contraindications

 Avoid if you have any knee injuries or severe knee issues.

 Modify the pose or avoid it altogether if you experience any pain or discomfort in your knees or lower back.

 Consult with a yoga expert or healthcare professional if you're unsure about this pose or any other yoga practice.

Now that you know how to do the Frog Pose, give it a try and breathe deeply!