Supine Frog Pose at the wall (or couch)
A hip-opening Yoga pose that offers a stretch for the groin, and the adductor muscles of the hips (i.e., inner thighs).
Using a wall and doing the pose on the back makes this a more accessible and inclusive version of frog pose. I appreciate the knee-friendly aspect of this variation as it does not put direct pressure on the knees.
This video instructs and guides you through a roughly 3 minute hold, so you can follow along.
This can be used towards the end of an active yoga practice, or be included as part of a post-workout stretch routine.
Include this in a Yin Yoga sequence. It offers a meditative practice of breathing and abiding, creating an opportunity to stay with what presents. However, just be mindful that you do not allow yourself to put up with pain that is causing you harm. Be present to the feedback while practicing, and allow the stress to be on your groin, and not on your knees. If it is questionable as to what you are feeling in your knees then adjust the feet, the direction of the knees, and/or the depth of the bend of the knees.
This pose is great for a Root Chakra (Muladhara) themed class.
Enjoy this opportunity to ground and relax, and you may even feel some release for your back.
May you be filled with peace.