After building up a good sweat during a long yoga class, I like to put students right into pigeon pose. But this isn’t the only hip-opening option before savasana: The glute stretch from pigeon pose pairs perfectly with the inner thigh stretch of frog pose or frog stretch (mandukasana in Sanskrit).
Considering how much time we spend seated, our glutes are inactive for large portions of our days, which can cause tightness. Inner thighs suffer a similar fate, yet are rarely targeted for a stretch like the one enjoyed in frog pose. That ends now!
Mandukasana is an intense inner-thigh stretch, so it’s important to avoid going too deep before you’re ready. There are a few ways to minimize the stretch without reducing its effectiveness.
For an advanced yoga practitioner, the inner thighs might be less tight than for others. There are a few ways you can intensify mandukasana.
If you’re practicing frog pose for the first time, here are some ways to prepare for and get the most out of this stretch.
Mandukasana is chiefly a hip opener that really encourages mindful breathing. According to BODi Vice President of Fitness Programming Stephanie Saunders, “This deep stretch can be an exercise in patience, as most people want to get out of it after about 30 seconds. However, if you breathe into it, and let gravity do the work, you will be surprised at how much your hips and groin can open.
“It can be an awkward position, but it requires little effort once you’re in it. And if you aren’t sure of your positioning, using a wall against which to press your feet will not only assist in your alignment, but can help to deepen the stretch as well.”
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