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Frog Pose II and Half Frog Pose

This is an excerpt from Complete Guide to Yoga Props, The by Jenny Clise.

Frog pose II and its half frog version are dynamic yoga postures that strengthen the back muscles, stretch the hips, thighs, ankles, and shins, and open the chest and shoulders. These poses provide an energizing effect while promoting strength and flexibility. Let’s explore some common prop-supported variations of frog pose II to enhance your practice.

Practice with a strap around the thighs to align the knees.

Frog pose II involves lying face-down and bringing the heels toward the buttocks while holding the ankles or pressing on the tops of the feet. Place a strap around the thighs to help align the knees and prevent them from splaying, providing additional support to the lower back. The strap also helps deepen the stretch in the quadriceps and hip flexors and protect the knee joints.

Use a rolled-up blanket or bolster to support your chest and ribs.

This variation of frog pose II benefits practitioners who have limited flexibility or strength in their back or shoulders. Place a rolled blanket or bolster underneath your torso, just below your rib cage. This creates a gentle lift in the chest, making it easier to reach for your feet without straining your back or neck, and it will support you so you can redirect your focus to the lower half of the body.

Use a block to strengthen your hamstrings.

To strengthen the hamstrings, use a block in this variation of half frog. Begin in sphinx pose and place a block between your left heel and buttock. Press firmly into the block with your heel, engaging your hamstring muscles. For a more intense stretch in your quadriceps, lift your left thigh off the floor and hold for a few breaths. Repeat on the right side.

Sit on a chair if you have difficulty getting up from and down on the floor.

There are two variations of half frog pose that provide the benefits of this pose without the discomfort of getting up from and down on the floor. For the first variation, sit on a chair with your feet planted firmly on the floor. Bend one knee and bring the foot toward the hip, then reach down and hold the foot (see photo a). In the second variation, sit sideways on the chair with one thigh resting on the seat of the chair and the other hanging off the edge with the knee bent and supported by a block. Place a blanket over the block for additional support. Hold the back railing or back edge of the chair seat to help you stabilize and balance as you reach back with your other hand for the foot of the bent knee (see photo b). If reaching the foot is difficult, loop a strap around the foot to bridge the gap between it and your hand. Draw the heel of your foot toward your buttocks, stretching through your quadriceps. Repeat each on the other side.

Practice with a strap around your foot to extend your reach.

This variation of half frog pose involves using a looped strap to help extend your reach if it’s difficult to grab your foot. Loop the strap around your foot and gently pull on it to deepen the stretch in the quadriceps and hip flexor muscles. This modification is particularly helpful for those with limited mobility or flexibility in the hips, as well as those who have an injury. Repeat on the other side.

Practice at a wall to assist balance.

By practicing half frog pose at a wall, you can reap the benefits of the pose while standing and using the wall to maintain balance. Stand facing a wall and place the left hand on the wall as you lift the right foot toward your gluteal muscles and reach back to hold it with the right hand. This variation is especially helpful for those who have difficulty getting on the floor or have limited mobility. Repeat on the other side.

More Excerpts From Complete Guide to Yoga Props

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