Half Frog Pose - Ardha Bhekasana

Half Frog Pose (front) - Iana Varshavska


Half Frog Pose or Ardha Bhekasana in Sanskrit, is a beginner-level, hip and back stretch yoga pose to provide strength to hips, feet, knees, chest, neck, and back. The name begins with half or ‘ardha’ due to its asymmetric behavior which means only one leg is stretched.

The practice of Half Frog Pose is highly effective on the lower back and forming part of the backbend yoga sequence, this pose also helps to open the chest acting as a heart opener too. The pose can be included in daily yoga especially for corporate workers, runners, swimmers, or for complete body flexibility.

Half Frog Pose prepares the hips, legs, and shoulders for other deep back-bending poses like Frog Pose and Bow Pose. Half Frog Pose can be included in Vinyasa Yoga Sequences to strengthen the hips, knees, and ankles for further advanced poses or can be practiced as cooling or counterpose, post the practice of intense hip openers. The pose also has a great effect on the arms including biceps and triceps muscles.

Step-by-Step Instructions

Step 1
Lie on your stomach, and rest on your forearms in Sphinx pose, elbows underneath the shoulders.
Step 2
Firm the pubic bone down and draw your belly in.
Step 3
Cross the left forearm in front of the body. Bend your right knee and reach back with the right hand to hold the top of your foot, pulling the foot in towards your right hip.
Step 4
Soften the top of the right thigh.
Step 5
If your foot is close to your buttocks, pivot your hand so that the heel of your hand is pressing the top of your foot, your fingers point forwards and your elbow points upwards.
Step 6
Keep your upper body comfortably facing forward, chest open, front arm engaged.
Step 7
Stay for 5 breaths before slowly releasing the foot. Repeat on the other side.

Benefits and Contraindications


Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)

Strengthens the back muscles

Improves posture

Stimulates the organs of the abdomen


High or low blood pressure



Neck, lower back, shoulder, knees, hips or ankles injuries


Stomach conditions

Photo poses in different angles


  • You can support your upper body, placing a bolster under your chest and armpits
  • You can use a strap looped around your foot if you can’t reach it with ease.
  • Reaching your foot, without turning your hand forward may be intense enough for your quadriceps.

Frequently Asked Questions

Modifications & Variations

  • Standing Half Frog Pose
  • Half Reclining Hero Pose
  • Half Frog Pose with a Strap
  • Half Frog Pose at a wall

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.