Frog Pose - Bhekasana

Frog Pose - YanvaYoga


Frog Pose or Bhekasana is an intermediate-level stretching and bending exercise, that stretches your whole body and provides amazing flexibility to the whole body.
As its name suggests, the body posture in Frog Pose resembles a frog (Bheka), that’s why we call it Frog Pose or Bhekasana.
This asana removes stiffness of the joints, especially of the lower body, and provides it good mobility. Practising it daily has an awesome effect on our overall body shape and posture.

Step-by-Step Instructions

Step 1
Start the frog posture by lying on your stomach on the floor.
Step 2
Come up to your forearms by lifting the upper trunk and the head.
Step 3
Bend the right knee and bring the heel near the hip.
Step 4
Use your hands to bring the left foot towards the left hip by bending the leg.
Step 5
Keep the hands on top of the feet by rotating the elbows.
Step 6
Slowly lift your chest and take a deep breath.
Step 7
Hold in this posture for 30 to 50 seconds, and after that, start to release the body slowly by exhaling.
Step 8
Lie on the ground and relax. Repeat the posture as many times as you want.

Benefits and Contraindications


Strengthens back muscles

Opens hips and shoulders

Strengthens inner thighs (adductors)

Massages inner organs and improves digestion

Stretches quadriceps, tibialis anterior (front shin muscles), keens, ankles and Achilles tendon


High blood pressure

Low blood pressure

Rotator cuff injuries



Injuries to lower back and knee

Stomach and intestine related ailments


Photo poses in different angles

Modifications and Props for Beginners

  • Place a folded blanket or bolster under your hips to provide additional support and lift. This can help you maintain proper alignment in the pose and prevent strain or discomfort.
  • If you have a yoga partner, they can assist you by gently pressing down on your feet while you lift your chest and head off the ground. This can help you deepen the stretch in your hips.
  • To maintain proper alignment in Frog pose, engage your core muscles and draw your navel towards your spine. This can help prevent lower back pain and discomfort.
  • You can use yoga blocks to prop up your chest and head to make the pose more comfortable.

Useful Tips

  • Take your time moving in and out of the pose, and don’t push yourself beyond your limits.
  • Remember to breathe deeply and relax into the pose as much as possible.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.