Child's Pose · Lie on your back, hug the knees to the chest, and rock side to side or circle the knees
Time your hold
Three soft ticks and a bell when you're done, so you can close your eyes and stop
watching the clock.
How to do it
Start in Child's Pose, then slide your hands forward and walk the knees apart while staying back on your heels. This gentle starting shape is called Tadpole.
To go further, lift the hips until they stack over the knees and bring the feet together behind you (Half Frog).
For the full pose, separate the feet about as wide as the knees (Full Frog). The wider the feet and the more the hips stack over the knees, the stronger the groin opening.
Pad the knees with a blanket, and rest your chest — and your forehead, not your chin — on the floor or a bolster.
Let the hips drift forward anytime the groin or hip sensation is too strong. That's a normal, healthy adjustment, not a failure.
Soften and stay 3–5 minutes. To go deeper over time, don't push lower — just stay longer.
Why practice it
A deep groin opener that targets the adductors (inner thighs).
Adds a slight backbend that gently compresses the lower and upper back.
The soft belly compression and slow, still hold leave many people feeling settled and calm.
Stimulates the Spleen line through the inner knees and the Liver and Kidney lines through the inner groins.
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Take care
Go gently with a sensitive lower back — this pose adds a mild backbend.
Knees take some load: pad them with a blanket, and if there's knee discomfort, narrow the feet or skip the pose.
Rest your forehead rather than your chin if the neck is stiff.
If your hands tingle when the arms reach forward, widen or narrow the hands, or extend one arm at a time.
Coming in & out
Into the pose
From Child's Pose / Tadpole — slide the hands forward and widen the knees
Out of the pose
Sit back into Child's Pose, or slide forward onto your belly and bring the legs together.
Common questions
How long do you hold Frog in Yin Yoga?
Most people hold Frog for 3–5 minutes. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.
What does Frog stretch?
Frog mainly opens the groin and inner thighs — the adductor muscles that run from the pelvis to the inner knee. The slight backbend also brings a gentle compression to the lower back. The wider your feet and the more the hips stack over the knees, the stronger the groin opening.
Is Frog safe for the knees?
It can be, with care. The knees carry some load, so always pad them with a folded blanket, and keep any sensation in the inner groin — never in the knee joint itself. If the knees complain, bring the feet closer together or skip the pose.
How do I make Frog easier?
Start in Tadpole — knees apart but hips back on the heels — which is much gentler. From there, only stack the hips over the knees as far as feels kind. Rest your chest and forehead on a bolster, and let the hips drift forward any time the groin sensation is too strong. To go deeper over time, don't push lower — just stay longer.
Frog is one shape among many. When you'd like to put a whole sequence together into one long, slow practice, pop your email in and I'll send you my free two-hour Yin, restorative and Yoga Nidra retreat. Yours to keep.
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