How to do Frog Pose
On the floorHoldAdvanced
Frog Pose is a on the floor stretch for your groin, hips and lower back.
Step by step
- 1Begin on hands and knees in a tabletop position.
- 2Lower your forearms to the ground.
- 3Widen your knees to the sides, aligning hips with knees and pointing toes outward.
- 4Gently press hips back towards heels.
What you should feel
Let your inner thighs slowly soften.
Form tips
- Keep your chest lifted and gaze forward throughout the stretch.
- Breathe into your hips.
- Nothing to force… let gravity do the work.
Make it easier
If your knees are tender, rest them on a folded blanket and keep them closer.
Coming out of it
Slowly draw your knees back in… and come back to hands and knees.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Frog Pose with a coach
In BendEase, a voice coach talks you into Frog Pose, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your groin and hips.
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