Frog Squat into Forward Fold Stretching
1. Start Position:
- Stand with your feet shoulder-width apart.
- Keep your toes pointed slightly outward.
2. Frog Squat:
- Slowly bend your knees and lower your hips down towards the ground as if you are sitting back into a chair.
- Allow your thighs to move outward and drop your hips down, aiming to get your thighs parallel to the ground.
- Place your hands together at your chest in a prayer position, or extend them straight in front of you for balance.
3. Forward Fold:
- From the squat position, shift your weight forward and plant your hands on the floor directly in front of you.
- Straighten your legs as much as you can while maintaining a slight bend in your knees if necessary to avoid strain.
- Let your head hang heavy toward the ground.
4. Breathing:
- Inhale deeply as you squat down into the frog position.
- Exhale slowly as you move into the forward fold.
5. Repetition:
- Hold each position for a few seconds, then alternate between the frog squat and forward fold for several repetitions.
- Aim for 5-10 repetitions, gradually increasing the depth of your squat and the stretch in your forward fold as you warm up.
6. Cool Down:
- After finishing, stand up slowly and take a moment to breathe deeply, relaxing your muscles.
Tips
- Keep your back straight during the movements to protect your spine.
- Focus on your breath, using it to help deepen the stretch.
- If you feel discomfort in any position, ease out and modify as needed.
