Froggy Pose Bolster

Frog Pose with Bolster Stretching Instructions

Positioning:
1. Start on all fours on a comfortable surface, such as a yoga mat, with your knees hip-width apart.
2. Place the yoga bolster under your chest for additional support. If you don't have a bolster, you can use a firm pillow or even skip this step.
3. Keep your hands flat on the mat directly beneath your shoulders.

Movement:
1. Gently widen your knees, so they are positioned further apart than hip-width. Allow your feet to remain in line with your knees, flexing the tops of your feet to keep them grounded.
2. Slowly lower your hips back towards your heels while keeping your spine long and chest lifted.
3. If you are using a bolster, allow your chest to rest on it as you begin to lower yourself.
4. Hold this position, feeling a stretch in your inner thighs and hips.
5. Breathe deeply and hold this pose for 20-60 seconds, gradually deepening the stretch as you exhale.
6. To release, gently bring your torso back up, and return to the starting position on all fours.

Tips for Beginners:
- Keep your movements slow and controlled.
- If you feel any pain, ease out of the stretch.
- It’s okay to keep your head up or allow it to rest on the bolster or mat as you find your balance.