Frog Pose (Mandukasana)

You go to your maximum width immediately instead of building in small increments.

You let the feet drift toward each other so the shins angle in, twisting the knees.

You overarch the lower back as the hips drop, dumping the load into the spine.

You push through knee pressure on a hard floor instead of padding up.

Keep the shins parallel with ankles in line with the knees — that alignment protects everything.

Fold the mat or add a blanket under the knees; comfort there lets the inner thighs actually relax.

Steer intensity by inching the hips forward or back rather than forcing the knees wider.