Frog Pose (yin)

A wide-kneed, hips-low release lying prone with the knees spread and shins parallel, the hips settling back over a sustained hold. It's worth distinguishing clearly from two other poses that share the name or shape: the active, backbending Frog Pose (Bhekasana) in Backbend Foundations, and the seated Frog Stretch (adductor) in Mobility Foundations, which targets the same general area but from a kneeling, upright position rather than this prone, sustained version.

“Let the hips sink back and down, rather than pressing the knees wider.”

Cue: “Knees wide, shins parallel, hips sink back — inner thighs and groin, held long”

This is one of the more intense hip openers in this whole library, and it deserves the same patient, unhurried entry as any deeply sensitive stretch. The width of the knees matters less than most students assume. The hips sinking back and down is what actually deepens this pose, not forcing the knees further apart.

To release the inner thighs and groin deeply through a wide-kneed prone position, the hips settling back over a sustained hold.

1. 1Come to hands and knees, then walk the knees wide apart.
2. 2Keep the shins parallel to each other, ankles in line with the knees.
3. 3Lower onto the forearms if that's available, or stay higher on the hands.
4. 4Slowly let the hips sink back and down, feeling the stretch through the inner thighs and groin.
5. 5Settle in for three to five minutes, or whatever duration feels sustainable given the intensity.
6. 6Come out slowly, walking the knees back together gradually rather than standing up quickly.

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

• •Alignment stays minimal here, the priority being a sustainable depth rather than maximum width. Shins stay roughly parallel rather than splaying further apart than the hips comfortably offer.

A slow, steady breath is especially important given this pose's intensity, similar to the directed-breath technique used in the seated Frog Stretch and Lizard Pose.

Notice a student widening the knees further than the hips are actually offering, rather than sinking the hips back to deepen the stretch. The distinction matters, since width without the backward sink often just strains the knees without adding much release.

Reflect after practising:

• •This is a different pose from the active Frog Pose backbend, and from the seated Frog Stretch. All three target different things, even though they share a name or a shape.
• •Sinking the hips back and down does more for this stretch than pushing the knees wider. Let width happen as a byproduct, not a goal.

Rather than mistakes, you may notice:

• •Build comfort in Butterfly and the seated Frog Stretch first, since both offer related inner-thigh release in less intense positions, before attempting this deeper, sustained version.

• •A folded blanket under the knees for cushioning.
• •Forearms on a bolster for extra support.
• •A narrower knee width, sinking back less far.

• ✓Come out slowly, walking the knees back together gradually rather than standing up quickly from this intense position.