Frog pose, a deep groin stretch. We look like a frog with the full frog version, with how our legs, knees, toes and feet are positioned. Our knees are so wide creating almost 90 degrees, and our feet and toes are turned outwards.
Frog pose is an interesting one, as we tend not to focus too much on stretching or releasing tension from our inner thighs and groin. Such a great one to do on the regular. If you’re a runner or walk a lot it will feel so amazing on your legs. With practicing the pose more regularly you can access and gain more mobility, over time and with practice in your inner legs.
Holding poses roughly 1 minute or longer is considered, Yin.
There are many benefits to long held postures, in a passive way and one of them is getting into the deeper connective tissues to release tension where it may be stored past the muscles, like in our fascia.
Read more below for the benefits of practicing Frog pose from a Yin Yoga perspective.
But, first…
The Yin Yoga Practice
In Frog pose, not everyone will look the same in this pose (well any pose really).
It’s important not to go too deep into the pose at the start. Or go to an “edge” where we think we should be.
As time creeps up, while you hold in relative stillness, it can make the posture really hard to remain in it. The longer the hold, and if you go past your edge, moving too deep too fast, you may risk injury. All of a sudden you might get the urge to come out, rather than marinating in the pose to really work into the deeper tissues.
When we proceed with caution, gradually approaching our edge, we are able to stay and hold for a longer time, thus getting more benefits.
We don’t want feel a strong physical intensity in the pose right away, as we want to marinate in this pose for at least 3-5mins (or longer if you’re doing okay).
Dull achy feeling is what we are after!
Approach your EDGE gradually, stay relatively STILL and hold for TIME.
TIME is our magic ingredient. TIME allows the muscles to relax and our deeper connective tissues (also referred to as yin tissues) begin to get stimulated. TIME also allows change to occur in the yin tissues. More strength, mobility and range of motion in the fascia, ligaments, tendons and joints.
There are many ways you can be in and deepen Frog pose.
KEEP READING as the next sections outline different variations you can try with props to help you choose, enhance and modify the pose for YOU!
Keep in mind, practice with INTENTION and ATTENTION and only hold as long as you can still be breathing calmly.
RELAX your muscles in the targeted area, which in Frog is our groin and inner thighs.
Pain is not gain in Yin Yoga!
Also to note, do this pose if you do not feel any pain (pain can be defined as pinching, stabbing, numbing, stinging, tingling, sharp or warming sensations).
If you feel pain, back out right away. Only progress into a deeper version of the pose if you lose sensations (the dully achy feeling of the targeted area). If you are feeling a dull achy feeling, keep in relative stillness, anywhere from 3-5mins (if not longer). It is so important with anything to do with the spine to really be mindful and move slowly in and out of the pose, and again come out immediately, if you feel pain.
AVOID THIS POSE if you have any knee issues or back concerns.
Always consult your physician or medical doctor prior to trying out this pose, especially if you have a known physical condition or any symptoms or even doubts about trying this pose. Remember you know your body best!
Physical & Mental/Mindful Benefits of Frog Pose:
From Child’s Pose bring your knees as wide as you can
Keep your toes together for now, this is called TADPOLE pose, the pose before FULL FROG
Make sure your knees are cushioned. Any discomfort here will not allow you to stay even for 30 seconds
Once your knees are supported and wide enough, begin to come forward, with using your hands either on the earth or a bolster, or on yoga block(s)
Eventually you may work towards bringing the forearms down, and then maybe your chest all the way down with your hands and arms no longer supporting you
Keep the “Goldilocks’ position” in mind when moving into the pose, you want to feel something, but not too much sensation AND you don’t want to feel nothing at all (coined by Bernie Clark) (5). Find that just right position to hold for time
Arms can be anywhere; overhead, in cactus arms, hands stacked with elbows bent to create a pillow for your head, OR onto your forearms (if you needed to be higher and not so deep into your hips)
Before you settle into complete stillness, move back and forth into your hips to feel that sweet spot you want to work. You may feel sensations in the hips, groin, inner thighs, and spine, maybe all or a few of these areas
Keep the “Goldilocks’ position” in mind when moving into the pose, you want to feel something, but not too much sensation AND you don’t want to feel nothing at all (coined by Bernie Clark) (5). Find that just right position to hold for time
Eventually you can try to move your feet in line with your knees, with your toes pointing outwards, to get those FULL FROG legs
Check in and ask yourself am I feeling a physical sensation in the targeted area, which is the groin, inner thighs/legs?
Muscles start to relax more in the groin
Notice if you feel the targeted area, if you do feel something, stay, breathe and notice if this sensation changes with TIME
NOT deep enough? Try staying longer in the hold or removing a yoga prop if you were using one
When COMING OUT and bringing back movement proceed with caution and move SLOW!
Move into your COUNTER POSE.
Caution: make sure to not feel any pain in the knees and back
Counter Pose for Frog Pose
For counter poses move or don’t move, find what works for you, after you come out of a long held posture you will learn and know what you prefer, below are some ideas:
Child’s Pose is a nice one to find stillness if that’s what you’re craving
Opting for stillness, come out of pose and either sit still or
Lay on your back in Corpse pose / Savasana to observe the effects of pose
Ground your feet to the earth wider than hip bone distance, lean back on your hands and windshield wiper your bent legs back and forth
Take your legs straight out in front of you and lean back on your hands and bring the chest forward. Allow your head to go back if your neck feels okay to do so
Legs up the wall without a wall. Here you would take your legs straight up, souls of your feet point to the sky, as you’re laying down. This allows the blood to run down the legs (or up the legs depending how you look at it from a laying down position)
Each day is different, assess what you need in the moment, not where you think you should go. The body becomes vulnerable from holding the postures in stillness and for time.
Move out of the pose slowly, and choose your counter - move, don’t move!
Different Variations of Frog Pose
Tadpole is how we get into the pose, we start with knees wide and toes together
Feet can stay together or eventually go to the full variation or what is also called FULL FROG. Knees inline with your ankles/feet
Using props as will be discussed in the next section which makes the pose capable of many variations
On your forearms or holding your upper body with you hands and arms
Come out of any and all Yin Yoga poses SLOW!!
Frog Pose with using Yoga Props!
If you struggle to stay in stillness and for time in this posture, try using props!!
You can also use no props, and try Frog to see what the pose feels like, this gives you an opportunity to discover what yoga props you may want to use.
A general rule for using props BRING THE EARTH UP TO YOU.
Some suggestions for Frog pose:
Bolster under the forearms, to lean on them rather than having your hands placed on earth
Bolster under the torso; bolster is placed length wise of torso
Bolster under the chest; bolster would be placed horizontally across the chest
Blanket folded and placed under your knees for extra cushioning
Try out different props you have, see what works best for you!! You may be that person that uses every prop out there or maybe you practice with nothing.
FINDING THAT GOLDILOCKS POSITION is key!!
Compare, and be curious to discover your pose.
Keep in mind, go to a place where you feel something, but not too much, and can hold for time.
REMEMBER Anything longer than 1- 3mins is considered more Yin-like!
Enjoy this deep groin stretch!
ALWAYS KEEP IN MIND when practicing Yin Yoga, be the OBSERVER, move SLOW and with ease, slowly approaching your edge rather than striving to go to some defined EDGE.
Don’t feel pressure to look like anyone else.
Start your practice from within and ask yourself where do I feel it?
What does it feel like? Is it painful? Or is it offering a nice release?
Practice with intention and attention as the Yin yoga master, Bernie Clark would say, and intuitively you will know.
This doesn’t come easy, it comes with practice.
Namaste,
Marzena
More on the Blog - Discover and try other Yin Yoga pose
Sources
Yinsights by Bernie Clark https://yinyoga.com/yinsights/frog/
Yin Pose Info taken from The Complete Guide to Yin Yoga (Bernie Clark, 2005) ✔️Yinyoga.com
https://yinyoga.com/yinsights/frog/
How Emotions and Organs Are Connected in Traditional Chinese Medicine https://www.verywellmind.com/emotions-in-traditional-chinese-medicine-88196
How Emotions and Organs Are Connected in Traditional Chinese Medicine https://www.verywellmind.com/emotions-in-traditional-chinese-medicine-88196
Goldilocks’ Position, Bernie Clark https://yinyoga.com/newsletters/volume-1-january-2010/
Other Resources
Videos on Frog pose