FROG

Not necessarily a `traditional` asana but this exercise has some worthwhile benefits.

Begin by sitting back on the heels, big toes touching, and with the knees fairly wide apart. You will have to adjust the spread according to your own capabilities.   Lean forwards to place the palms of the hands on the ground in front of you with the forefingers and thumbs forming a diamond shape.  Have the elbows out to the side -  think how a frog stands.  On the exhalation bring the head down towards the hands, and the chest towards the ground.  The easier version is to have the forehead rest in the diamond of the hands.  With the chin resting in the diamond there is a greater backwards bending of the neck – care must be taken.  Eventually you should be able to rest the chest on the ground keeping the buttocks on the heels.  For most people that will take some practise.  Hold the position for several breaths.

The pose stretches the ankles and knees, and opens the chest.  The main effect will be felt in the groin which is stretched and opened benefiting the pelvic area and low back.