Frog Stand
These notes combine advice from 20 reviewed passages across 13 workouts.
Overview
Section titled “Overview”Frog stand is a two-hand-supported balance position. Under the broad naming used here, it belongs to the handstand family even though the body does not have to be vertical. [10]
Frog serves as the first and easiest shape in a progression toward open-leg, closed-leg, and more formally aligned positions. The upper variation relies primarily on balance rather than excessive force. [3] [4] [5] [20]
Basic position and control
Section titled “Basic position and control”For hand-control practice, set the hands at about 45 degrees or use a straight to slightly wider opening. Bend the knees, take the feet to the sides, keep the knees wide, and slightly rotate the biceps. Hold this setup for 10 seconds to practice small adjustments through the hands. [6] [8]
Angle the body forward and keep the arms straight. An upright position allows the feet to drop, while the forward angle supports the intended balance. [17]
Sustained holds can support progression. During these holds, move the body gradually farther back while continuing to keep the weight forward. [12]
Progressions
Section titled “Progressions”To lift away from the supported frog shape, raise the hips slightly until the knees leave the elbows. Preserve the frog shape and keep the feet in place during this change. [1]
Another staged sequence begins by establishing the position, continues by lifting the knees into frog, and finishes by opening the feet backward rather than moving vertically. [2]
Progress from frog to the open-leg shape, then to the closed-leg shape, and finally to the more formally aligned version. The open-leg shape comes before the closed one because it is easier in this progression. Practice the different shapes instead of immediately choosing a harder leg position. [3] [4] [5]
Reduce assistance gradually rather than forcing the movement. Open the legs little by little until the feet provide only slight support and the balance rests primarily through both hands. [18]
For a frog-to-single-leg opening, straighten the arms and position the feet on the arms rather than directly on the elbow tips. Preserve balance while opening one leg. [15]
Wall-supported practice
Section titled “Wall-supported practice”Lower-back contact with a wall can help correct the frog position. [11]
Use the wall to establish an open-leg position while keeping the body upright. Once the position is settled, progress to performing it without the wall. [13]
In the version identified as harder, bend to about 90 degrees and keep the feet facing forward. Lean for support if needed while maintaining that foot direction. [14]
Hand and wrist options
Section titled “Hand and wrist options”The upper frog-stand variation uses a bent hand because straightening it can cause slipping. Place the support directly on top and hold the position. This variation emphasizes balance over excessive force. [19] [20]
Transitions and terminology
Section titled “Transitions and terminology”A transition from frog stand can go directly into a push-off, skipping the chaturanga position. [9]
Frog and turtle are separate labels in the terminology used here. The available description says that frog places the feet directly on top, but it does not clearly identify the exact support point, so the full distinction remains uncertain. [16]
Sources
Section titled “Sources”1. 2024-02-12, 3157.6-3179.8s
Workout: workout:2024-02-12
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2. 2024-02-12, 3383.2-3393.8s
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3. 2024-07-06, 3908.3-3958.8s
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4. 2024-07-09, 1244.8-1259.3s
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5. 2024-07-09, 1268.7-1310.8s
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Passage: passage:2024-07-09:000386-000406
6. 2024-09-05, 4221.3-4235.6s
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7. 2024-09-05, 4236.7-4244.9s
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8. 2024-09-05, 4460.4-4472.7s
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9. 2024-09-07, 3735.9-3752.7s
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10. 2024-10-11, 1183.2-1200.0s
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11. 2024-11-19, 1533.9-1538.2s
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12. 2024-11-19, 1589.9-1604.4s
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13. 2024-11-28, 2201.9-2233.8s
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14. 2024-11-28, 2359.2-2371.5s
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15. 2024-12-24, 2052.7-2084.8s
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Passage: passage:2024-12-24:000780-000796
16. 2024-12-27, 1891.9-1918.5s
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Passage: passage:2024-12-27:000625-000636
17. 2025-01-07, 3482.0-3542.0s
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18. 2025-01-09, 3123.2-3135.9s
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19. 2026-05-13, 4096.0-4106.4s
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20. 2026-05-13, 4132.0-4135.0s
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Passage: passage:2026-05-13:001642-001643