Half Frog


  • Stretches the feet, ankles, knees, thighs, hip flexors, groin, abs, chest and shoulders.
  • Strengthens the lower back.
  • Increases spinal mobility.

Skill Level

  • Intermediate


  • Quad Stretch
  • Backbend

Yoga 15 Series


  • Lie on your front and come up onto your forearms in Sphinx pose.
  • Cross your right forearm across your body so that it is parallel to the top of your mat.
  • Pick up your left foot and reach back to hold the inside of your left foot.
  • Rotate your elbow up to the sky, slide your fingertips over the top of your foot and curl them over your toes. 
  • Apply gentle pressure with the base of your palm to the top of your foot. 
  • Hold the pose for 5 deep breaths, in and out through your nose.
  • Release the pose and repeat on the other side.


  • Avoid this pose if you have a knee, lower back or shoulder injury.