Froggy Squat into Forward Fold

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.