“The frog stretch is a hip opener and mobility stretch that's great for those who use a lot of hip flexion in their daily lives,” she says. “If you're a runner, that constant range of motion in your leg is shortening the hip flexor. The same is true when you cycle.
Frog pose, also known in Sanskrit as Mandukasana, is an intermediate to advanced level yoga pose that can open your hips and groin muscles, increase circulation, and improve your posture.
Not only does Frog pose release a tight lower body, it also increases hip flexibility and range of motion. More functional movement of the hips improves mobility overall.
The Frog Pose 🐸 is an amazing hip opener, but it can be quite challenging due to the lack of flexibility in our hips—something many of us struggle with because of a sedentary lifestyle. When we sit for long hours, our hip muscles become tight and restricted, making it harder to achieve this pose.
Bring your hips in line with your knees and rest either on your elbows or chest flat on the mat, arms extended or under your forehead. You are looking for 'nagging' sensations in the inner thighs. Hold this pose for 1 to 3 minutes and eventually up to 5 minutes.
Common Frog Stretch Mistakes to Avoid
“And if your feet are sickle (meaning the foot is inverted) it can put pressure on the ankles.” Also, because Frog Pose is intense and difficult for many, panic may start to set in and your breath might get shallow, Mariana says. “This will make the pose more difficult.
Half frog pose helps to stretch and strengthen the lower back, stretch the hip flexors and opens the inner thigh and pelvic floor. Work It! features a new exercise each week with guidance from a fitness professional at the Fitness Center at University Hospitals Avon Health Center.
Movement: Put your right leg in front of you with the knee bent at a 90° angle and foot flat on the floor. Place your hands on your right thigh for support. Lean forward, pressing your left hip forward while keeping your right foot on the floor. Feel the stretch in the front of your left thigh and hip.
Frog Yoga Pose, or Mandukasana, impacts the chakra system, primarily the Muladhara (Root Chakra) and Svadhisthana (Sacral Chakra).
In much seriousness, for anyone who has trouble with frog pose because it irritates your knees - try it on a soft surface like a bed. It feels pretty great.
Side leg raises, hip raises, and squat kicks are also good options. The mac-daddy of hip-widening exercises may be the side lunge with dumbbells. This is a beefed-up version of a traditional lunge that allows for more resistance, and therefore, more potential muscle growth and hip width.
Massage and bodywork can also be effective in releasing trauma from the hips. Deep tissue massage can help release tension and emotions stored in the muscles and connective tissues of the hips. Bodywork techniques, such as myofascial release, can also be effective in releasing tension and improving mobility.
“Everything is connected, so tightness in one area can lead to overcompensation from other joints in your body,” she adds. The good news is that there are a range of simple yoga poses you can do at home to target each of the four primary directions of hip movement, with modifications for all levels.
Lie flat on your back on a comfortable surface (we recommend a yoga mat, but the floor is OK too). Gently exhale and bring your knees toward your chest. Open your knees slightly wider than your torso and gently bring them up toward your armpits. Keep your lower back pressed to the ground.
Frog movements help restore internal rotation to tight hips. The trick to frog pose is to have adequate padding for your knees, so grab a blanket or an extra yoga mat. From an all-fours position, spread your knees as wide as you can, shins and feet in line with your knees.
Unlock your hips, release stored tension, and let go of emotional trauma with the frog pose stretch. Just one minute daily can help you feel freer, more balanced, and ready to step into a life of ease and abundance.
Frog pose can be difficult if your inner thigh muscles (like your adductors or pectineus) are very tight. The same goes if your hips are tight, which can be common if you spend long periods of time sitting down.
From a seated position, knees bent, feet flat on the floor, bring your left foot to the outside edge of your right hip, sliding it underneath your right knee. Bring your right foot to the outside edge of your left hip, stacking the knees on each other.