Mobility · Yoga
Half Frog Pose
Half Frog Pose is a face-down yoga stretch that lengthens the front of one thigh at a time while you support your chest on the opposite forearm.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Lie face down with your legs extended behind you.
- Prop your chest on your left forearm, with your elbow under your shoulder.
- Bend your right knee to bring your heel toward your buttock.
- Reach back with your right hand to hold your right ankle.
- Gently draw your heel toward the outside of your right hip.
- Hold the position with a mild stretch along the front of your right thigh.
- Slowly release your ankle.
- Lower your right leg to the mat.
Form cues
- Keep your pelvis heavy.
- Keep your thighs parallel.
- Breathe slowly throughout the hold.
- Keep your supporting shoulder away from your ear.
Common mistakes
- Twisting the foot sidewaysKeep your foot aligned with your shin rather than pulling it outward.
- Collapsing into the lower backSlide your supporting forearm forward to reduce the height of your chest.
- Chasing heel-to-hip contactLeave space between your heel and hip rather than forcing a deeper knee bend.
Safety
Pulling too hard can irritate your bent knee or strain your reaching shoulder. An excessive backbend can also cause lower-back discomfort.
- Use a strap around your ankle if you cannot reach it comfortably.
- Increase the stretch gradually without bouncing.
- End the hold if you feel joint pain, pinching, or numbness.
If you have a current knee, shoulder, or lower-back injury, ask a physiotherapist about a suitable modification before trying this pose.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds
- Rest
- No rest timer
Repeat on the other side for the same duration.