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START YOUR FREE TRIALChapter 4 – Emmanuel
Frog Pose
Sanskrit: Adho Mukha Mandukasana
Pronounced: “Ah-doh moo-kah mahn-du-kahs-anna”
Difficulty:
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Sleepystretch of the day:
Frog Pose
- Namasté.
- Let’s get down on all fours.
- Spread your knees far apart.
- Now twist your feet and place the inside of your foot in the mat.
Slowly and in your own time let your knees slide as far apart as possible. - Get down on your forearms, slide the elbows to the side and rest your head on your hands in the frog-sleepystretch.
- Place your hands in the mat and slowly push back up and close your legs.
- In your own time, get back up again.
- Namasté.
Doublestretch of the day:
Entangled Twins
- Namasté.
- One yogi turns around and the other one takes a seat.
- The yogi standing up takes a large step to the side and places the hands on the hips.
- Take a deep bow and one arm at a time reach between your own legs and grab your partners wrists.
- The yogi sitting down places the feet, one at a time, on the bottom of the partner.
- Stretch your backs and take some deep
breaths together. - Feel the nice stretch.
- In your own time, get back up and try the other way around.
- Namasté.
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