Rocking Frog Stretch
On the forearms with the knees spread wide, the hips rock back toward the heels and forward again; the inner thighs open a little more with each pass.
How to do it
Setup
Forearms on the floor, knees wide apart in line with the hips, shins parallel, the inner edges of the feet down.
Steps
- Rock the hips back toward the heels until the inner thighs pull.
- Rock forward until the hips are over the knees again.
- Keep rocking slowly, a little deeper each time.
Common mistakes
Knees on a hard floor: kneel on a mat or a folded towel. Lower back sagging as the hips go back: brace the belly and keep the spine long. Forcing the knees wider mid-set: set the width first and let the rocking do the rest.
Breathing
Exhale rocking back, inhale coming forward.
