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Frog Pose Benefits:

  • Frog Pose is a deep groin opener (especially the adductors)
  • It provides a slight back bend, which compresses the lower back
  • It aids digestion and relieves cramps (both menstrual cramps and those from eating.)


  • If you have a bad back
  • Knees can be uncomfortable, so use padding under the knees
  • If the neck is stiff, rest the forehead, not the chin, on the floor or a bolster
  • If prone to tingling in the hands when you extend the arms overhead, you may need to move the hands wider apart or closer together. If that doesn’t help, do one arm at a time.

Getting Into the Frog Pose:

  • Start in Child’s Pose and slide both hands forward, separating the knees but remaining sitting on the heels. This is also known as the Tadpole.

Alternatives & Options:

  1. Half Frog: Lift the hips higher until the hips are in line with the knees, keeping the feet together.
  2. Whole Frog: separate feet as wide as the knees.
  • Extend one arm at a time, which is safer than extending both arms forward. The other arm can be bent with the head resting on the forearm.
  • Allow the hips to come further forward if the pressure in the groin or hips is too severe.
  • Alternately, keep toes together and allow hips to go backward.
  • May rest the chest on the bolster to relax the upper body.
  • If the shoulders are uncomfortable, spread the hands wider apart.

Coming Out of the Frog Pose:

  • Either sit back into Child’s Pose or slide onto your belly, bringing your legs together.

Counter poses:

  • Child’s Pose;
  • Lying on the back, hug knees to chest, rock side to side, or move knees in circles.

Meridians & Organs Affected by Frog Pose:

  • Inner leg pressure works the Spleen, Liver, and Kidney meridians
  • When the arms are stretched forward, the upper body meridians are massaged, affecting the lines of Heart, Lungs, and Small and Large Intestines

Joints Affected:

  • Hips, lower back and shoulders.

Recommended Hold Times:

  • Three to five minutes

Similar Yang Asanas:

  • Mandukasana or Bhekasana.

Other Frog Pose Notes:

  • When the hips are in line with the knees, gravity has maximum effect. Students often move their hips forward to avoid painful compression—that is okay.
  • If you do this right after eating, rest on your elbows, and don’t let your stomach rest on the floor. Allow it to hang, which is nice for digestion.
  • It is an excellent pose to begin a class or if it is short of time.
  • Don’t go deeper to advance in this posture; stay longer!
  • You could do the first half of the pose in Tadpole and then move to Full Frog for the second half.


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