Ardha Bhekasana - Half Frog


Lie on your front, bend your elbow and place your forearms on the ground shoulders stacked over elbows

Bend your right knee and draw your foot in towards your right hip. Reach your right hand back and hold onto the inside of your right foot. Rotate your upper arm to point your elbow up towards the ceiling, stay here, or for a stronger stretch, pivot your fingers round over the top of your toes to face to the front of your mat

Keeping your knees in line with your hips, press your foot toward the outside of your hip. Press down into your left forearm to lift the sternum forward and up, gaze slightly forward