Frog Pose (Malasana/Mandukasana)
The nature documentaries in our home are getting a little out of hand. My son walks into a room nowadays and says: "Do you know how many king cobra bites kill people in India every year?" or âMom, do you know how many lions it takes to take down a cape buffalo?â
Weâve seen docs on every big cat imaginable, elephants, bears, penguins, ants, moose, kangaroos, wolves, and we watched one recently on frogs. Until the last few docs, my partner would watch with the boys so I could steal away for a little work time, but during FROGS I couldnât leave. Ten minutes in I HAD to pause it to get my class plan book. The content was just so rich! Frogs climbing trees with tadpoles on their backs (hello family yoga challenge!), frogs digging channels through the mud to save their tadpoles, frogs putting on sunscreen (not kidding), frogs falling off mountains like a rubber ball to avoid a predator, did you know certain species of frogs wave? Yes - to their potential mates!
You can expect FROG yoga ASAP in the Virtual Studio, if you hadnât guessed yet.
All this came about because my oldest caught his first frog the other week - something small that made me proud. And while this pandemic has been excruciating at times, Iâm so thankful we are finding more of those pauses where weâre actually quiet enough and present enough to find something like a little hopper. Because thatâs what childhood and parenthood is about.
The two frog poses we talk about here: Malasana (pictured above) and Mandukasana (pictured left and below) are brilliant. We also have a version I saw from Christine Ruffolo called âDiving Frogâ for if you have a slippery floor in your home. And you must try them as your adult self - on the light side, theyâre amusing and silly, and yet on the other end, extremely challenging!
Benefits
The frog poses (malasana and mandukasana) are great for strengthening the back, hips, knees, and ankles, improving digestion, relieving stress and anxiety, and enhancing kidney and liver functioning. Plus more!
Do it!
The malasana version of frog is probably one of the most natural poses for kids and adults alike. For malasana (top picture), bend your knees and bring your hips down, coming into a squat. Adjust the width of your feet as necessary. You can come up on toes or keep your heels on the ground, whatever feels best! We like to bring our hands to the floor in front, or you can have them in prayer. Donât forget to stick out your tongue for some flies!
For mandukasana, come into hands and knees with your hips over knees to start (pictures above and to right). Walk your knees each out from the centre line of your body inch by inch until youâve reached a sweet spot! Keep your hands under your shoulders, or bring your elbows and forearms to the floor. Play a little with your hips moving behind and ahead of your knees, or side to side.
Have Fun!
Frogs love to sit incredibly still, can you do that? Can you sit still for longer than your parent?! Is your frog a giant bullfrog in Africa living in a muddy bog? Or are you a tiny thumb-nail sized Radcliffe's Night Frog hopping up a tree in India? Maybe youâre doing frog pushups to get rehydrated in Peru, or sinking down into the mud in Canada to freeze for the winter. Make sure you include your whole family, and be sure to tag us in any photos you take on instagram:@appleseedyoga and facebook: @appleseedyogacommunity, and donât forget to #appleseedyoga!
Here's to a slow, froggy summer,
Megan