- 1). Lie on your stomach with your forearms on the floor in front of you and your head and torso lifted up off of the ground. Your legs should be together, extended behind you with the tops of the feet flat on the ground.
- 2). Lift up just enough to slip the bolster under your arms and below your ribcage. Bend your right knee and draw the heel in towards your buttocks. Support your upper body with your left hand and reach back with your right to grip the inside of your right foot. Slowly turn your right elbow towards the sky, sliding your fingers across the top of your foot and curing them around your toes.
- 3). Press the base of your hand into the top of your foot, drawing the heel as close to your right hip as possible without pain or discomfort. Keep your shoulders square, allowing some but not all of your weight fall into the bolster for support.
- 4). Hold the half frog pose for 30 to 60 seconds and then release your right leg and repeat with the left.
- 5). Remove the bolster when you have gained enough strength to straighten the supporting arm and lift the entire front of your body off of the ground.
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