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Benefits:
- Deep groin opener (especially the adductors);
- Provides a slight back bend, which compresses the lower back;
- Aids digestion and relieves cramps.
Contra-indications:
- Bad back;
- Knees can be uncomfortable, so use padding under the knees;
- If the neck is stiff, rest the forehead, not the chin, on the floor or on a bolster.
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Alternatives & Options:
- Tadpole: From Child's Pose, separate knees, but remain sitting on heels;
- Half Frog: Lift the hips higher, until hips are in line with knees, keeping feet together;
- Full Frog: separate feet as wide as the knees.
- Could extend just one arm at a time: this is safer. The other arm can be bent with the head
resting on the forearm. Flexies (aka flexible students) can do both arms out at the same time;
- Allow the hips to come further forward if the pressure in groin or hips is too severe;
- Alternately, keep toes together and allow hips to go backwards;
- May rest the chest on bolster, to relax upper body;
- If the shoulders are uncomfortable, spread the hands wider apart.
Meridians & Organs Affected:
- Inner leg pressure works the Spleen, Liver and Kidney meridians;
- When the arms are stretched forward, the upper body meridians are
massaged, affecting the lines of Heart, Lungs, and Small and Large Intestines.
Joints Affected :
- Hips, lower back and shoulders.
Hold for how long?
- Three to five minutes;
- Could do first half of pose in tadpole, and then move to the full frog.
Counter poses?
- Child's Pose;
- Lying on the back, hug knees to chest, and rock side to side, or move knees in circles.
Similar to?
- Mandukasana or Bhekasana.
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Other Notes:
- When the hips are in line with knees, gravity has maximum effect. Often students will move hips
forward to avoid painful compression in the hips - that is okay;
- Can do this right after eating by resting on elbows … don't let the stomach rest on the floor
though - allow it to hang - nice for digestion;
- A nice pose to do to begin a class, or if short of time;
- Flexies don't need to go deeper, just stay longer!
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