Frog pose

From all fours, spread your knees wide, feet together or shins parallel to the edges of your mat, feet pointing outwards.
Bring your hips in line with your knees and rest either on your elbows or chest flat on the mat, arms extended or under your forehead.
You are looking for ‘nagging’ sensations in the inner thighs.
Hold this pose for 1 to 3 minutes and eventually up to 5 minutes.
To come out of the pose, bring your feet together, use your hands to push the floor away, and gently bring the knees in, one at a time. Rest in a comfortable Child’s pose variation for a few moments before your counter pose.

Wide legged Child’s pose may be enough for you.
Start by holding this pose for no longer than 1 min as the rebound effect can be intense.

Try it in class

If you have lower back issues, Wide legged Child’s pose will be more appropriate
Avoid tingling sensations in the arms while extended. Try spreading them wider, bend the elbows and rest your forehead on your hands or extend one arm at a time, and switch half way through.

Put a bolster lengthwise under your chest to support your upper body.
Pad your knees with folded blankets.
If you choose to extend both arms, you can place one cheek down, and switch sides halfway through.
Adjust the position of your hips to adapt the intensity of the pose to your edge: moving the hips slightly forward will reduce the intensity and moving the hips slightly backwards will increase it.
Try the Half Frog variation: lying on your belly, keep one leg straight and bring the other knee in line with your hips. Hold for 1 to 3 minutes Repeat on the other side.
Try Frog at the wall: lie down with your hips against the wall, legs up. Spread your legs and bend your knees, placing your feet at the wall. Place blocks under your feet to deepen the sensations. If the sacrum lifts up, move your hips slightly away from the wall.

Counter pose