Intense StretchesIntermediate
Reclining Frog Pose
Supta Bhekasana
A reclining frog pose stretching the front of the thighs and opening the chest while lying back.
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How to Perform
- 1
Sit in Virasana with the knees together and feet beside the hips.
- 2
Lean back onto the forearms, then recline onto the back if the knees remain comfortable.
- 3
Press the palms into the tops of the feet to lift the hips and broaden the chest.
- 4
Hold for several breaths, then lower the hips, walk the hands up, and return to seated.
Benefits
- Releases the quadriceps and hip flexors.
- Strengthens the back by lifting the hips.
- Alleviates stiffness in the knees and ankles.
Alignment Cues
- Pelvis level
- Spine long
- Shoulders relaxed
- Knees tracking forward
Common Mistakes
- • Forcing depth
- • Rounding spine
- • Holding breath
- • Ignoring pain signals
Contraindications
- • Hamstring tear
- • Lower back injury
- • Sciatica
- • Knee or ankle injury preventing deep flexion
Recommended Props
StrapBlockBlanket