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.
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
Stimulates the organs of the abdomen
High or low blood pressure
Neck, lower back, shoulder, knees, hips or ankles injuries
Photo poses in different angles
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
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