Frog stretch

Kneel with your knees wide apart and ease your hips back to deeply stretch the adductors and open the hips.

How to do it

1. 01Get on your hands and knees with a cushion or folded towel under your knees.
2. 02Slide your knees apart as far as is comfortable, ankles in line with your knees, shins parallel and feet turned out.
3. 03Lower onto your forearms, keeping your back flat rather than sagging.
4. 04Slowly push your hips back until you feel a moderate stretch in your inner thighs, never a sharp pain.
5. 05Breathe slowly and deeply; to come out, shift your hips forward and bring your knees in gradually.

Common mistakes

• Going too wide right away — start narrower and widen gradually over several breaths.
• Sagging into the lower back — lightly brace and keep your back flat.
• Kneeling on a hard floor so your knees hurt — pad them well.