Half Frog Pose – Yoga Diary
- 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.
- 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.
- Press down with your left forearm to roll your left shoulder up and up off the floor.
- Extend your sternum away from your navel and widen your collarbones to lift and open your chest.
- 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).
- Bend your right knee and point your foot on your right buttocks. Keep your right knee in your center line.
- Keeping the Chaturanga shape, place your right hand on your right foot with your fingers still pointing forward.
- Gently press down with your right hand while moving your right heel toward the outside of your buttocks.
- To deepen the stretch in your quadriceps, lower your tailbone and raise your right knee at will.
- Keep lifting your chest and tuck your left shoulder back and up.
- Hold for 5–10 breaths, then release. Repeat on the other side.
