I did the 3-minute frog pose exercise every day for one week — here's what happened

 

I must confess that I often incorporate the frog pose into my cool-downs and stretching classes with a sense of satisfaction when training my clients. This particular yoga pose is one of my favorites as it helps alleviate the unpleasant symptoms of sciatica, while also stretching the adductors that run down the inner thighs, hips, and lower back. If you're experiencing hip flexor pain, I highly recommend giving this pose a try. 

The frog pose is an excellent way to increase mobility and flexibility in the hips, improve posture, and achieve greater depth during squats and lunges. However, it can be quite uncomfortable to hold for an extended period of time, and many yogis find it challenging. 

Known as Mandukasana in Sanskrit, the frog pose has gained even more popularity thanks to TikTokkers who have made it go viral with over 70 million views under #frogpose. Regularly practicing this pose can offer numerous benefits, and while some claims may be a bit exaggerated (such as an improved libido), many are based in truth.

👉How to do the frog pose

Assume a tabletop position by placing your hands and knees on the mat. Proceed by shifting your weight forward, aligning it with your shoulders, and sliding your knees out to the sides. Embrace your inner knees against the mat. Extend your feet outward, ensuring they are parallel to your knees, and press the inner sides of your feet against the mat. Gradually push your hips backward, moving them closer to your feet. If possible, lower your elbows to the floor and rest your head on the mat. Alternatively, you may choose to lower your chest to the floor and extend your arms away from your body for a more intense stretch.

I did the frog pose exercise every day for one week — here are my results

Upon entering a Yin yoga class, one cannot help but notice the frequent occurrence of frog poses. Although this pose may appear peculiar and cause discomfort, it offers numerous benefits for the well-being of your hips, groin, and lower back. However, it is essential to assess whether you are experiencing pain or simply feeling uncomfortable during the stretch. In the case of pain, it is advisable to adjust your range of motion by bringing your knees or ankles closer together. Now, let me share my personal experience of practicing this pose for three minutes daily over the course of one week.