Elevated Frog Pose Demonstration
This is just a quick and dirty demonstration of Frog pose variant. This keeps the stretch isolated to the groin. The normal variant tends to allow for a lot of pelvic forward dump, changing the stretch profile
- Kneel facing a bench and rest your forearms/chest on it so the upper body is supported.
- Slide your knees apart into a comfortable frog position.
- Keep the knees bent roughly 90°, with the feet/ankles out to the sides.
- Set the pelvis neutral and keep the trunk relaxed against the bench.
- Slowly rock the hips backward.
- Stop just before the inside of the knee or inside of the ankle starts trying to lift, roll, or shift position.
- Rock forward slightly, then repeat back to that same clean end range.
- Keep the motion slow and controlled; don’t force more range by letting the feet or knees rotate.
Dose: 8–15 slow rock-backs, 2–3 sets.
The important cues are: Long, deep breaths with your tailbone tucked under your hips and ensuring all four points of contact with the floor.
We do not want to go excessively wide at the knees as it changes what muscles we are stretching.
Some say you won’t feel as much sensation with this variant than traditional child’s pose. But for me this seemed a more intense stretch the handful days I have I had in my regimen
