Half frog pose

Half Frog Pose – Yoga Diary

  1. Starting in the Sphinx pose, press down with all ten toenails, twisting your inner thighs toward the ceiling, and toning your outer ankles at your midline.
  2. Keep your left elbow in front of your left shoulder and move your hand so that your fingers are pointing at your right wrist and your forearm is diagonal.
  3. Press down with your left forearm to roll your left shoulder up and up off the floor.
  4. Extend your sternum away from your navel and widen your collarbones to lift and open your chest.
  5. Place your right hand next to your lower ribs with your fingers pointing forward and your shoulder at elbow level as in Chaturanga Dandasana (four-bar posture).
  6. Bend your right knee and point your foot on your right buttocks. Keep your right knee in your center line.
  7. Keeping the Chaturanga shape, place your right hand on your right foot with your fingers still pointing forward.
  8. Gently press down with your right hand while moving your right heel toward the outside of your buttocks.
  9. To deepen the stretch in your quadriceps, lower your tailbone and raise your right knee at will.
  10. Keep lifting your chest and tuck your left shoulder back and up.
  11. Hold for 5–10 breaths, then release. Repeat on the other side.

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