Transitions
A sure sign that spring is in full swing and summer is around the corner is the sound of frogs at dusk. Associated with both springtime and transition as their life cycle takes place throughout spring and into early summer, frogs are also able to move easily between water and land. Many of my childhood memories at the cottage, I’ve come to realize, involve frogs. Every time I pass the marsh, or “swampy”, area by the road on a run and hear the croaking I think about how many afternoons I spent here with my best friend, a net and bucket, trying to catch frogs. Another memory I have is watching our beagle, Purdy, spend hours at the shoreline trying to catch one. She was able to once, and brought the frog up to the cottage to show us her accomplishment. My favourite though, would have to be when Grandma and I tried to catch the frogs as they jumped across the dirt road. We were on a walk just after it had rained. I can still hear her laughter each time one hopped away from us, disappearing into the forest. This might explain the fixation with frogs I have in my adult life. I still have a rubber frog sitting on the window sill in my shower. Forget the rubber duck.
Madukasana, or Frog Pose, is a posture commonly a part of Hatha Yoga and Yin Yoga practices. Mandu, Sanskrit for frog, and asana translating to pose or posture. Targeting the adductors, this hip opening pose stretches the groin and inner thighs. Helping to counteract tightness in these muscles due to sitting for long periods of time or repetitive movements such as running or cycling and encouraging movement and mobility. The slight back bend brings length to the spine as it stretches the shoulders and upper chest. At the same time, the muscles of the core and back are strengthened. Both of these benefits allow those who practice this pose to be able to sit more comfortably in the cross-legged position, thus, possibly helping to improve their meditation practice. It has been found that this pose also helps to relieve menstrual cramps and constipation as well as aid in digestion.
There are two common variations of this posture: Tadpole and Half Frog. Each build on the previous to bring you into full Madukasana, or Frog Pose, as described below. This seemingly simple pose can become intense quickly and, therefore, it is best to warm up the hips before coming into the full expression of the pose. Spending time in Tadpole and half frog can assist with this as well as spending a few moments in either Runner’s (an obvious choice for me), High or Crescent Lunge. *Those with any knee or low back issues need to seek medical advice before coming into any variation of this pose*.
Starting in Balasana, or Childs Pose to Tadpole
Hips come as close to the heels as feels comfortable. Tops of the feet rest on the earth, big toes touch.
Belly and chest rest on the thighs or fall between if the knees feel more comfortable spread apart. Forehead rests on earth, blanket or block.
Arms are alongside the legs, hands beside the feet with palms facing up. Hands slide forward, biceps by the ears and palms turn into the earth.
Head remains resting on the earth, blanket or block. Knees move apart, if not already, and hips stay close to the heels.
From Tadpole to Half Frog:
Hips move forward, coming in line with knees. Feet stay together with big toes touching. As more time is spent in this posture knees may begin to move further apart as the hips lower towards the earth.
Options:
Place padding, blankets or folding the mat, under the knees for comfort.
Rest torso on a bolster, block or rolled blanket to decrease backbend.
Bring hips towards the heels or above the knees to relieve intensity in hips or groin.
Arms can be alternated to support the head on forearm or hand can come together to form a fist to rest the head on.
From Half Frog to Madukasana, or Frog:
Slowly begin to separate the feet. Toes face outward and Inner arch of the foot presses against the earth. Stop as soon as anything is felt in the knees.
Options:
Same as above, for Half Frog.
Feet can always be brought closer together at any time while in the posture.
Spend time in each variation or individual pose, starting in Tadpole, working towards Half Frog and, finally, Frog. In traditional Yin Yoga a single pose can be held for anywhere from one to twenty minutes, therefore, this doesn’t have to take place all in the same practice. Each variation is recommended to be held for only 3-5 minutes. Take your time and find your edge, but make sure not to push past it. Remembering to breathe. The body holds many emotions in the hips which may be released during these poses. Acknowledge them as you begin to feel them and let go, don’t allow them to consume your focus. Become comfortable in each pose before moving on to the next. Feel your hips slowly open up as you transition between each posture. Like the tadpole transforms into a frog, transitioning from water to land, or Spring turns into Summer.
When you are ready, there are two options to come out of Tadpole, Half Frog or Madukasana, or Frog Pose, with different counter poses to come into. The first is to come onto the forearms, bring the knees back together and sit back into Balasana, or Childs Pose. The second is to come onto the belly, bring the legs together and roll over to the back. Here, an option is to bend the knees and plant the feet on the earth to Windshield Wiper the legs. Or, another option is to bring the knees to the chest and circle them or rock gently side to side, giving the lower back a massage. Choose whichever feels right within your body.