Technique
- Start on all fours, drop onto the forearms and separate the knees, keeping them at a 90 degree angle.
- Slide the chest forward and sink into the hips, opening them as wide as possible.
- Keep the feet slightly flexed.
Form tips
- Support your weight with your arms as you go, and proceed slowly, taking care to stop and back out of the pose if you feel pain in the knees, hip joint or lower back.
- Support from the core to avoid dumping in to the low back.
Muscles
Flexibility
Primary
- Glutes
- Hip adductors
Secondary
- Pelvis
- Hamstrings
Equipment
Appears in
Other disciplines
Joint movements
trains stretches
Variations
Rocking frog
Novice
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Easy seat
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