How to Do a Frog Pose for Yoga or Gymnastics

A frog pose is another beginners pose used in gymnastics and yoga. Being proficient in the frog pose will allow you to move on to more difficult poses like handstands or a planche. The frog pose builds stability and strength in the shoulder while working on balance.

It is not necessary, but helpful, if you can hold a headstand before trying the frog pose. It is also important that you have the strength to do push ups as you will have to support your bodyweight on bent arms. Some shoulder strength is required before attempting the frog pose.

The first thing you will want to do for a frog pose for gymnastics or yoga is to get on the floor on your hands and knees. Place your hands directly beneath your shoulders at shoulder width apart. It is okay if you feel more comfortable with your hands slightly wider than shoulder width.

Next you should pull your knees up close to your arms and get up on your toes. In this position, you should have your hands flat on the floor at shoulder width and be in a squatting position on your toes. When you are in this position lean forward, placing more of your bodyweight on your hands and start to bend your arms.

When your arms are slightly bent, continue leaning more weight onto your arms and begin to lift up your right knee and tuck it up against the top of your right elbow. When you feel balanced, lift your left knee up and tuck it up against the top of your left elbow. It is easier on the abs if you can rest your knees on top of your elbows, but this requires them to be more bent, and in turn places more stress on your triceps. Find the right position for you.

At first you will probably have trouble balancing and will fall either forwards or backwards. Place a couple pillows in front of you to remove most of the risk of injury from falling forwards. Falling backwards is easier because you simply put down you feet or fall on your behind.

You can practice doing a frog pose next to a wall so that at the top you can rest your head against the wall to balance. Try not to rely on the wall, however, as this will not help you learn to balance the pose. Practice by holding the pose for a total of 60 seconds in as many attempts as it takes. When you can hold the pose for 60 seconds in one try, you are ready to move on to more difficult moves like the handstand and planche.