The Frog Pose, or Mandukasana. Glorious. Your hip flexors, groin, quads.....well, your entire legs and your entire body will thank you.
To get into the pose, get yourself into a table top position. In other words, align your shoulders over your wrists and your hips over your knees, then flatten your back so you look like a four legged table. Next, bring your elbows down to replace your wrists so now your shoulders are aligned with your elbows. Start moving your knees out, staying even with your hips. The closer you bring your pelvis to the ground, the deeper the stretch. Don't worry about how far down you go, stick with your range of flexibility. Take deep breaths and when you exhale try to push the stretch a little further.
Try to hold the pose for at least 30 seconds. Want more stretching? Go for two minutes.
Coming out of the pose. This is super important to do correctly. GLIDE FORWARD ONTO YOUR BELLY. Pushing yourself out of the pose in any other way is very strenuous on your joints and muscles and totally counter-intuitive to the healing you are trying to accomplish!
This move feels a little awkward at first, but the more you include in into your stretching, the easier it is to perform it, the more flexible you will become, and positive impact the frog pose has on your body only improves!
Namaste.
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