Frog Pose

Frog Pose is easily practiced by following these steps:

• Lower your elbows to the bed and open your knees to the side as far as you can and as comfortably as possible from the tabletop posture.
• Bend the knees and feet to a 90-degree angle.
• Maintain a straight line between your knees and hips. If you have a side mirror, you should be able to see your knees and hips form a straight line.
• To stretch the spine and shoulders, lower your chest and upper torso to the bed and reach your arms forward.
  For added support and comfort, place a pillow or bolster beneath your chest. To enjoy the hip-opening advantages of the frog pose, draw the tailbone down toward the bed.
• Close your eyes and concentrate on your hips and deep breathing. This is a more advanced hip-opening position, so stay within your comfort zone and do what feels right for you.

Frog pose, also known as Mandukasana, is a hip opener that stretches the inner thighs, hips, and groin. It also elongates the spine, opens the heart, and stretches the shoulders. Mandukasana, like other hip-opening positions, can help you relax and sleep better by lowering tension, anxiety, and moderate depression. Therefore, frog pose is one of the best yoga pose you can do in bed before you sleep.