Restorative Yoga Poses : Restorative Frog

Restorative Frog

Hip Opener • 3 to 5 minutes


Bolster (or 2 rolled blankets or a large pillow)

Blanket roll


  • If the blanket roll creates any pressure in your lower back, remove it.
  • If you are in your second or third trimester of pregnancy, substitute Pregnant Goddess Pose.
  • If you lack the hip mobility for this pose, substituteSupported Half Frog


  • Gently stretches your groin muscles and inner thighs to relieve tension.
  • Helps prevent groin strain if you are tight in this area.
  • Lying facedown has been found to improve oxygenation and respiration.
  • Invites a blissful sense of support, connection, and nurturing.

Restorative Yoga Poses : Restorative Frog Photo Gallery


  1. . Start on hands and knees with the bolster just behind your feet, and the blanket roll laid horizontally across your mat between your hands and knees.
  1. . Carefully lower yourself down onto your abdomen so that the blanket roll supports your pelvis.
  1. . Bend your knees and bring your feet together and knees wide, placing the inner edges of your feet on the bolster. Feel free to move the bolster farther away or closer to you until you feel supported.
  1. . Make a pillow with your hands and rest one cheek down. Halfway through, turn your head and place the opposite cheek down for an equal stretch in your neck.
  1. . Remain in Restorative Frog for 3 to 5 minutes. To exit, kick the bolster out of your way using your feet and extend your legs out long behind you. Press up to hands and knees and come to a seated position.


Try placing your forehead on your hands here and close your eyes, bringing your awareness to the center of your forehead. Feel your inner gaze opening and let critical thinking give way to your natural intuition.

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