Half Frog

Lie face down with your forearms on the floor and prop onto your elbows so your chest lifts, placing a folded blanket under your hips if they feel sensitive.

Bend one knee and reach back with the same-side hand to catch the top of that foot or ankle.

Rotate your elbow toward the ceiling so your fingers point forward over the foot, then gently press the heel down toward your outer hip.

Go slowly and stop the moment you feel any pinch in the knee, since this pose loads the knee joint strongly and should never be forced.

Keep pressing the opposite forearm and pubic bone down to lengthen your lower back and protect it from compressing as you backbend.

Hold for 4 to 5 steady breaths, then release the foot slowly back to the floor and rest before switching sides.