•      1 - 15     

  •      16 - 30     

  •      31 - 45     

  •      46 - 60     

  •      61 - 64     

1. Mountain Pose

6. Star Pose

11. Side Warrior Pose

2. Mountain Pose (Arms Abducted)

7. Triangle Pose

12. Extended Lateral Lunge Pose

3. Tree Pose

8. Rotated Triangle

13. Rotated Lunge Pose

4. Standing Overhead Arms

9. Warrior Pose

14. Rotated Single Leg Balance

5. Chair Pose

10. Kneeling Warrior Pose

15. Open Single Leg Balance

16. Raised Leg Pose (Neutral)

21. Legs Wide Pose (Concave Back)

26. Rag Doll

17. Raised Leg Pose (Open)

22. Legs Wide Pose (Holding Ankles)

27. Gorilla Pose

18. Raised Leg Pose (Rotated)

23. Legs Wide Pose (Headstand Position)

28. Straight Back Gorilla Pose

19. Prayer Position w/ Bent Over Warrior

24. Legs Wide Pose (Arms Over)

29. Single Leg Balance w/ Hip Extension

20. Eagle Pose

25. Legs Wide Pose (Rotated)

30. Boat Pose

31. Spider Pose

36. Butterfly Pose

41. Downward Facing Dog

32. Drawbridge Pose

37. Bow Pose

42. Up Face Dog

33. Simple Cross Leg Pose

38. Rolling Bow Pose

43. Crocodile Pose

34. Kneeling Back Bend

39. Kneeling Overhead Arms

44. Side Star Pose

35. Prone Glute

40. Kneeling Lateral Trunk Flexion

45. Camel Pose

46. Half Bridge (Holding Ankles)

51. Pretzel with Eagle

56. Table Pose

47. Half Bridge (Fingers Interlocked)

52. Arms Under Over

57. Side Lying Bicep Stretch

48. Crane Pose

53. Full Bridge

58. Windscreen Wiper

49. Frog

54. The Slide

59. Seated and Inverted 'L'

50. Child's Pose

55. Plank Pose

60. Crawling

61. Prone Posture (Elbows Abducted)

 		   

62. Prone Posture (Elbows Flexed)

 		   

63. Constructive Rest

 		   

64. Corpse Pose

 		   
     

FROG

Get down onto your hands and knees.

Come down onto your forearms, allowing your knees to slide wide at the level of your hips, keeping your knees in line with your hips and your ankles in line with your knees.

Your elbows should be lined up with and slightly wider than your shoulders.

Your wrist and elbow should also make a straight line.

All of your forearms and hands should be in contact with the ground.

BENEFITS
BENEFITS

Opening of the hip joint.

Lengthening of the adductors.

Lengthening of the spine.

Activation of deep stabilisers.

BEGINNERS ADVICE
BEGINNERS ADVICE

On each inhalation, gently press the knees and forearms into the floor.

On each exhalation, lengthen the spine and imagine the underside of the trunk being lifted away from the floor via a push pattern.

Maintain an energetic outward rotation of the femur (thigh) and humerus (upper arm) throughout in and out breaths.

Come out of the pose with control.

CHALLENGE
CHALLENGE

Stay in the pose for more breaths.

Gradually widen the position of the knees.

ADJUSTMENTS / WHAT TO LOOK FOR
ADJUSTMENTS / WHAT TO LOOK FOR

The neck to be a continuation of the spine.

The position of the knees relative to the hips, and the ankles relative to the feet.

An expansion of the lower abdomen due to good breath mechanics.

PDF file
Print Version
IMAGES: Frog

Find us on Facebook