Frog Stretch (adductor)

An intense inner-thigh and adductor stretch, kneeling with the knees spread wide and the shins parallel, rocking the hips back to lengthen the groin. It's worth distinguishing clearly from the prone backbend also called Frog Pose (Bhekasana) found in the Backbend family, since the two share a name but stretch entirely different tissue.

“Rock back slowly, letting the inner thighs lengthen rather than forcing the width.”

Cue: “Knees wide, shins parallel, rock hips back slowly to lengthen the inner thighs”

This pose asks for real patience, since the adductors tend to respond slowly and sometimes uncomfortably to this kind of sustained, wide stretch. Rocking back slowly, rather than dropping into the position, gives the body a chance to actually release rather than triggering a protective guarding response that works against the stretch.

To lengthen the inner thighs and adductors through a wide-kneed kneeling position, rocking back slowly to build sustained release.

1. 1Come to hands and knees, then walk the knees wide apart, wider than the hips.
2. 2Keep the shins parallel to each other, ankles in line with the knees.
3. 3Rest on the forearms if that's comfortable, or stay on the hands.
4. 4Slowly begin rocking the hips back toward the heels, feeling the stretch through the inner thighs.
5. 5Stop at whatever point feels like a genuine stretch without triggering sharp pain or a strong guarding response.
6. 6Hold, breathing steadily, then rock forward slowly to release.

Instead of searching for the “correct” position, notice:

• •Knees spread wide, shins staying parallel rather than splaying further apart.
• •Hips rock straight back, not shifting to one side.
• •Forearms or hands support the upper body, spine staying relatively long rather than collapsing.

A slow, steady breath is especially important here, since this stretch can trigger a held or shallow breath in response to its intensity. Directing the breath into the sensation, similar to the technique used in Lizard Pose, supports genuine release.

The entry speed deserves close attention. A student dropping quickly into this position, rather than rocking back gradually, is more likely to trigger a protective guarding response that works against the release this stretch is meant to offer.

Reflect after practising:

• •Rock back slowly. This stretch responds better to patience than to a fast entry.
• •This is a different pose from the prone backbend of the same name. Don't confuse the two if you're looking for that quadriceps stretch instead.

Rather than mistakes, you may notice:

• •Build comfort in Butterfly and Wide-Angle Seated Fold first, since both offer related inner-thigh stretching in a less intense position, before attempting this deeper version.

• •A folded blanket under the knees for cushioning.
• •A smaller width between the knees, rocking back less far.
• •Resting the forearms on a block or bolster for extra support.

• ✓Rock forward slowly, releasing the stretch gradually rather than standing up quickly, and bring the knees back together to rest.