Half Frog Pose - Ardha Bhekasana
Contents
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.
Pose Detail
- Body Position: Backbend Yoga Poses, Prone Yoga Poses
- Difficulty: Beginners
- By Type: Flexibility Yoga Poses, Strengthening Yoga Poses
- By Benefit: Yoga Poses For Sleep
Step-by-Step Instructions
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
Migraine
Insomnia
Neck, lower back, shoulder, knees, hips or ankles injuries
Pregnancy
Stomach conditions
Photo poses in different angles
Tips
- 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
Top Preparatory Poses
- Upward Facing Dog Pose
- Cobra Pose
- Locust Pose
- Sphinx Pose
- Hero Pose
- Reclining Hero Pose
- Bridge Pose
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