Tadpole Pose

Tadpole Pose is a blend of Frog Pose and Child’s Pose, offering a soothing stretch to the inner hips and lower back. As you settle into the posture, gravity naturally helps you to ease tension, allowing you to release hip, shoulder and back tightness. In both Traditional Chinese Medicine and Ayurveda, the point at the centre of the forehead is recognised as having a calming effect on the mind. In this pose as we contact the head to the floor at this spot, we may find our mind quiets and nervous system relaxes.

Benefits: 

  • Gently stretches the back and spine
  • Calms the mind and reduces stress
  • Releases hip tension
  • Encourages deep, slow breathing
  • Relieves fatigue
  • Supports digestion

Cautions:

  • Knee issues
  • Lower back sensitivity
  • High blood pressure

Let’s try it

  • Kneel on your mat and sit back on your heels.
  • Keeping your big toes together, widen your knees.
  • Walk your hands forward as you lengthen your spine and lower your forehead to the floor with your arms stretched forward.
  • Stay for 5 or more breaths. Take the breath deep down to the bottom of the lungs and feel the effect of the breath in your lower and middle back.

Modifications & Variations

  • Rest your torso and head on a bolster if it is uncomfortable to lie on the floor.
  • Turn your head to one side and then the other to get a neck stretch.
  • You don’t need to sit on your heels if your knees are tight, or place a blanket or bolster between the calves and thighs to reduce strain.
  • Sitting back on the heels can be uncomfortable if you have ankle issues. Consider placing a blanket under the ankles.
  • If pregnant, avoid compressing the abdomen. Widen the knees more or take a more elevated variation with support.
  • If you have high blood pressure (uncontrolled) place your head on a block or bolster to keep it in line with the heart.

 

By Vrndavan Dasi
Founder and Principal of Veda Yoga Teacher Training