Restorative Yoga Poses : Supported Half Frog

Supported Half Frog

Hip Opener • 3 to 5 minutes per side

PROPS

Bolster (or 2 rolled blankets or a large pillow)

Long eighth-fold blanket

BENEFITS

• Gently stretches your groin and inner thigh muscles.
• Helps relieve lower back pain and menstrual pain.

INSTRUCTIONS

1. . Come to your hands and knees with the bolster vertically in front of you. Place the blanket to the right of the bolster.

1. . Lower your hips and torso onto the bolster.
2. . Keep your left leg extended behind you and bend your right knee to the side so you can rest it on the blanket.

1. . Your knee should be bent to roughly 90 degrees and in line with your hip.

1. . Place one cheek on the bolster and gently wrap your arms around the far end of the bolster.

1. . Remain in Supported Half Frog for 3 to 5 minutes. To exit, press your hands down, slide your right knee back, and return to hands and knees. Change sides to repeat the pose on the other side.

TIP

If you experience pain or discomfort in your inner thigh or hip, draw your knee up higher toward your armpit.

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