Bhekasana - Frog


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

Inhale, reach your hands back and hold onto the inside of your ankles. Rotate your shoulders down to point your elbows up towards the ceiling. Stay here, or for a stronger stretch, pivot your fingers round over the tops of your toes to face 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.