Week 20 : Year 2 : TriYogaSchool
Our Yoga School pose of the week is #Bhekasana #FrogPose
🔻 Bhekasana is a demanding backbending pose! While it may not look big & dramatic - the work to create the shape is intense. This pose not only develops flexibility in the quadriceps & shoulders, it also requires it. The same goes for strength - builds & demands it!
🔻 Be sure to do a proper warm-up prior to working with Frog Pose. My 2nd video demonstrates several postures that would be helpful prep.
🔻 Start in a low cobra pose. Bend both knees and reach back and take ahold of 1 foot with each hand keeping your thumbs on the inside of your feet.
🔻 This next step can be tricky & take a while to develop - don’t worry if it doesn’t happen right away!! Begin pressing your heels down toward the ground OUTSIDE of your hips. As you do so, rotate your hands to wrap your fingers forward around your toes. Your wrists will be facing the back of the mat.
🔻 Continue pressing the feet down & do your best to keep your knees reaching away. Try to keep the knees from lifting off the ground - they will want to pop up as the feet descend! When you have reached your limit with your legs, actively lift your chest away from the mat. Lift your chin so your neck spine is in line with the (small) arch of your back.
🔻 Take a few breaths in your fullest expression of the pose. Lower to the ground & repeat.
✔️ PROPS & VARIANTS :
If you are having difficulty lifting your chest - place a block under your bottom ribs. Keep your pubic bone on the mat & use the support as you find more bend in the upper back.
Another way to work with Frog Pose is 1 leg at a time. This is a great way to practice the flipping of the palm & work on flexibility.
Alternatively you can take the pose as a lunge. I demonstrate using a wall as feedback for the backbend.
Finally, I show an option of taking a hybrid Frog - 1 leg bow, 1 leg frog.
Let me know how it goes! 🔸Be creative, be agile, have fun!