Frog - Mandukasana

From childspose you are bringing both arms forward towards the front on your mat. Shift the knees wide apart and bring the chest and forehead towards the floor. You can shuffle around with the position of the knees until you find the stretch on the inner thighs and groins. 

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To exit the pose make sure to move slowly. Roll forwards toward the front of your mat and make a pillow with your hands and have a little rebound as you lay on your mat. 

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Benefits

• Deep opening in the groins and thighs ans hips

• Compression in the lower back 

• Stimulates the digestive system and relieves cramps

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Contra indications  / modifications and prop use

• Shoulder issues: Placing the hands wider apart and/or place a bolster underneath the chest. 

• Knee issues: Use a folded blanket under the knees to make it softer. 

• Lower back: Avoid going to deep in this pose if you have lower back issues

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Alternative pose

• Tadpole pose: Spread the legs as wide as possible but stay seated on your heels.

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• Half frog: Keeping the feet together and lift your hips until they're aligned with the knees.