The practice of yoga originated in India hundreds of years ago; nowadays it is becoming more and more popular and it has been found to offer numerous health benefits. Although the purpose of yoga is to develop "strength, awareness and harmony of the body and mind", the associations of osteopaths have shown that it is also able to increase flexibility, muscle strength, reduce weight, protect the body from injury., improve heart activity, circulation and more. There are many yoga poses and the frog, or "mandukasana", is particularly useful for increasing the flexibility of the hips, groin and inner thighs.
Steps
Part 1 of 2: Preparation
Step 1. Pay attention to any warning signs
While yoga may always seem like a beneficial exercise, if you have suffered any injuries in the past, you need to be very careful when engaging in certain postures. If you have wrist and / or knee problems, keep in mind that you shouldn't attempt the plank position; you shouldn't even do the frog if you have suffered recent or chronic trauma to your knees, hips or legs.
Step 2. Start with some warm-up exercises
It's always a good idea to start a yoga session with some stretching to loosen up your muscles and prepare your body for the exercises you are about to do. There are many movements you can do as a warm-up. Since you are planning to do the frog pose, it is recommended that you stretch your hips, groin and thighs; the reclined butterfly position is perfect for this purpose.
- To do this pose, exhale and bring your back towards the floor, resting on your hands as you come down.
- When you reach the floor and support yourself with your forearms, use your hands to widen the pelvic area; use a blanket to support your head if needed.
- Place your hands on the upper part of the thighs and rotate them outwards, pressing them to move them away from the torso; Then put your hands on your thighs and spread your knees, trying to bring the iliac crests together. Finally, keep your hands relaxed on the floor at a 45 degree angle away from your body.
- The first few times you should hold the position for one minute and gradually extend the duration to five or ten minutes.
Step 3. Assume the position of the frog
In this case, you must first perform that of the plank. This is a basic yoga posture, which serves as a starting point for many others that are performed on the ground; already this position in itself offers its benefits, as it helps to lengthen and realign the spine.
- Start by resting your hands and knees on the floor. The knees must be spaced a few centimeters apart and the feet must be directly under them; the palms of the hands must be exactly under the shoulders, with the fingers well pointed forward.
- Tilt your head down and focus on one point between your hands; the back must be flat; press your palms to the floor as you move your shoulders away from your ears. Extend the tailbone towards the wall behind you and the tip of the head towards the one in front; in this way, you should feel a stretch in the spine.
- Take deep breaths and hold the position for 1-3 breaths.
Part 2 of 2: Execution
Step 1. Start with the plank position
Gradually move your knees outward, then align your ankles and feet with your knees so that they form a straight line.
When you move your knees to the sides, make sure you keep a comfortable position, don't force too much
Step 2. Rest your elbows and forearms on the ground
As you slide down, keep your palms flat on the ground; then, slowly exhale and push your hips back. Keep pushing until you feel a stretch in the hips and back of the thighs; during this stretch, breathe and hold the position for 3-6 breaths.
Step 3. Return to the plank position
Start by bringing your hips forward with a rocking motion. Apply pressure with your palms and forearms to return to the starting position again.
