Frog Pose, or Mandukasana, is a deep hip-opening pose that targets the inner thighs and groin area. It resembles the posture of a frog, hence the name. Frog Pose helps to stretch and strengthen the hips, improve flexibility, and release tension in the lower body. Here’s how to practice Frog Pose:

1. Start by coming down onto your hands and knees in a tabletop position. Align your wrists directly under your shoulders and your knees under your hips.
2. Slowly and gradually, bring your knees wider apart, as wide as feels comfortable. Your shins should be parallel to each other, and your feet should be flexed with the soles facing upward.
3. Begin to walk your hands forward, keeping your arms straight and extending your elbows. You can rest on your forearms or come down onto your hands, depending on your flexibility and comfort.
4. Lower your hips down toward the ground, bringing them in line with your knees. You should feel a deep stretch in your inner thighs and groin area. If you feel any discomfort or strain, you can place a blanket or bolster under your hips for support.
5. Allow your body to relax and surrender into the pose. You can rest your forehead on the ground or use a block or cushion for support.
6. Breathe deeply and hold the pose for several breaths, allowing the muscles to gradually release and open up.
7. To come out of the pose, slowly walk your hands back, bringing your torso upright. Gently bring your knees back together and come back to a tabletop position.

Some key points to remember while practicing Frog Pose:

• Take it slow and be mindful of your body’s limitations. This pose can be intense, so only go as deep as feels comfortable for you.
• If you have any knee or hip injuries, or if you experience discomfort in your knees or hips, it’s best to avoid or modify this pose.
• Engage your core muscles to support your lower back and maintain stability in the pose.
• Allow your breath to flow naturally, deepening the stretch with each exhale and finding relaxation in the pose.

Benefits of Frog Pose include:

• Deep stretching of the hips, inner thighs, and groin.
• Increased flexibility and mobility in the hips and pelvis.
• Improved circulation in the lower body.
• Relieves tension and tightness in the hips and lower back.
• Can help alleviate menstrual discomfort and symptoms.

As with any yoga pose, it’s important to listen to your body and practice with awareness. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga teacher for guidance. Enjoy the hip-opening and releasing benefits of Frog Pose.