Bhekasana - Frog


Lie on your front, knees bent and hip width, draw your feet in towards your hip

Reach your hands back and hold onto the inside of your ankles. Rotate your upper arms 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

Roll your inner thighs up to keep your knees in line with your hips. Press your feet toward the outside of your hip. Lift your sternum forward and up, gaze slightly forward