How to Do a Downward Facing Frog Exercise

Four Methods:Getting in the Starting PositionPerforming the ExerciseAdvanced Version Frequency

This high-intensity exercise benefits your muscles by opening up and stretching your hips and upper legs.

Method 1
Getting in the Starting Position

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    Get down on the ground so you're supporting yourself on your elbows and knees. Your palms should be flat on the ground and your hips, shoulders, and knees should be aligned.
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    Inhale and walk your knees out as far apart from each other as you can. Your ankles should be in line with your knees and your feet should be flexed to protect your ankles.

Method 2
Performing the Exercise

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    Exhale and press your hips back. You should feel effort in your hips and thighs, but try to relax a little if you feel any pain in those areas. Hold this position for the recommended amount of time, breathing evenly throughout.
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    Bring your hips forward and push your arms into the ground to lift yourself up. Bring in your feet and have your knees align with your hips to get into table pose and rest there for a moment before repeating for the desired number of reps.

Method 3
Advanced Version

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    To make this exercise more challenging you can try tucking your chin into your chest and stretching your arms further away from you. This will give you a fuller stretch than the regular version, but you also have to be careful of neck and shoulder muscle strains.

Method 4
Frequency

  1. 1
    Do this exercise for 30 seconds to 2 minutes per set. Repeat until you've completed 3 sets.
  2. 2
    In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • The benefits of this exercise are increased strength and flexibility in your hip and thigh muscles.
  • To make this exercise less challenging you can decrease the amount of time per set OR simply clench your inner thigh and back muscles rather than pushing them back.

Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are hip and thigh muscle strains.

Things You Need

  • Yoga mat (optional)

Article Info

Categories: Warm Ups Stretching and Flexibility