Yoga frog

Stretch Intensive | Frog Pose

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hello everyone welcome to a flexibility

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intensive video my name is Adi and today

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I’ll be taking you through a flexibility

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intensive focusing on frog pose so frog

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pose is a really deep opener of the

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muscles of the inner thighs and our hip

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rotators so over the next 15 minutes we

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will be focusing specifically on frog

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pose if you ever need to take a break

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and come back to it I encourage that or

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if you make it halfway through the video

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next time try make it a little further

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that’s that let’s go ahead and jump to

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it so frog pose we’re taking the

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traditional frog pose today with the

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knees in line with a hip knees in line

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with the ankle so it’s a 90 90 degree

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angle go ahead and lower to your

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forearms or your palms and we’ll begin

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here and a long hold

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[Music]

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[Music]

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[Music]

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[Music]

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your body can sink a little deeper

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towards the floor with every exhale

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remember to take long breaths as we move

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through this flexibility intensive every

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exhale release a little maybe to knead

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slide out a little more if this is

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putting a lot of pressure on your knees

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you can get a cushion or roll up your

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mat a little bit underneath your need

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[Music]

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five full breasts here all together

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inhale exhale

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inhale exhale

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in hell

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eggs how

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inhale exhale

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one more big breath in and out

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stay and your frog we’re staying in frog

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for a full 15 minutes here but begin to

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rock a little forward in a little back

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add some dynamic movement into this fury

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[Music]

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continue rocking and rocket your own

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pace

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[Music]

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three two and one press back into your

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frog now we’ll begin to press into our

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hands

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lift the chest high actually pressing

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the hips a little closer towards the mat

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and release elbows now just like that

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lift lower lift core is tight lower keep

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the ankles flex the foot flex lift lower

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left

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lower

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three more lip

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lower two more lift lower one more lift

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and lower hold at the bottom actively

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pressing through your hands you’re

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pressing your hips a little bit closer

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towards your heels

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can you to breathe deeply pressing into

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your forearm

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[Music]

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[Music]

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cross them to your hands and walk your

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elbows slightly to your right side hold

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here

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[Music]

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[Music]

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[Music]

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cross into your hands walk to the other

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side hold

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[Music]

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[Music]

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and we return to center cross into your

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hands then your chest tall absolutely

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pressing your hips down closer towards

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the mat three full breaths inhale exhale

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inhale exhale one more big breath in now

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and as long as you exhale now we’re

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lowering all the way down shut towards a

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lot if your hips pop up off the mat a

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little bit that’s okay you’ll eventually

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get there hands wide allow your chest

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melt down

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[Music]

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[Music]

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[Music]

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[Music]

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[Music]

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plus your hands gently into the mat lift

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your chest up weave your left hand under

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your left shoulder comes down or twist

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[Music]

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[Music]

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[Music]

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vegan becomes your Center look side

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[Music]

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generally return to center press your

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hands into the mat press your chest

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forward bring your hips a little bit

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behind your knees if I’m looking at you

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from the side

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getting a little different angle of the

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Frog as you hold here begin to take a

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big circle pressing into each side

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what’s direction

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[Music]

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and come back to some a deep breath in

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exhale release or three four breaths

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here’s and we’re out of our frog inhale

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exhale inhale exhale one more big breath

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inhale and exhale

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now to come out of our frog press into

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your elbows

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engage your core lift up you want to

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tuck your toes to draw a knee in move

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slowly and once you’re up there hips

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back towards your heels or a narrow

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Child’s Pose rest for a few breaths

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[Music]

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you

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[Music]

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come to all fours and circle out the

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hips a little

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switch direction

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and it’s your hips back towards your

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heels take any other stretches or

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movements that feel good to you to come

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out of the Frog stretch that was pretty

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intense thank you to everyone who

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follows along please let me know in the

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comments how the stretch intensive felt

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to you and how your frogs coming along I

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love to be updated on your flexibility

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journey have a beautiful rest of your

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day everyone namaste

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