Frog Stretches

Progressions

1. 01

   Child's Pose with Knees Wide

   • Start in a child’s pose position with your knees spread wide apart.

   • Sit your hips back toward your heels, reaching your arms forward while keeping your chest close to the ground.

   • Feel the stretch in your inner thighs, hips, and lower back as you sink deeper into the pose.

   • Hold the position for the desired duration, breathing deeply and allowing your hips to open up further.

2. 02

   Single Leg Frog to Single Leg Straddle Stretch

   • Begin in a frog position with your knees bent at 90 degrees and spread apart, but extend only one leg to the side while the other leg remains bent in the frog position.

   • Shift your hips slightly back and forth, feeling the stretch along the inner thigh of the extended leg.

   • Pause when you feel a deep stretch, then slowly extend the other leg out into a single-leg straddle, increasing the stretch.

   • Alternate sides, switching between the frog position and the single-leg straddle, holding for the desired reps or duration.

3. 03

   Straddle Stretch (hands on floor)

   • Sit on the floor with your legs in a wide straddle position, extending them straight and as far apart as your flexibility allows.

   • Place your hands on the floor in front of you and gently walk them forward, hinging at the hips as you lower your torso toward the ground.

   • Keep your back straight and engage your core, deepening the stretch in your inner thighs and hamstrings.

   • Hold the position for the desired duration, maintaining control and breathing deeply to relax further into the stretch.

Common mistakes

• Knees Too Narrow
• Arching the Lower Back
• Forcing Too Much Depth
• Feet Not Aligned with Knees
• Holding Your Breath