YanvaYoga > Yoga Poses > Standing Half Frog Pose

Standing Half Frog Pose - Ardha Bhekasana

20.02.202326.05.2023

Standing Half Frog Pose, or Ardha Bhekasana, is a great preparatory standing yoga pose. This pose helps the practitioners to warm up, increase flexibility and build strength in the legs while also improving balance and focus. It stretches and opens up your hips while empowering you to go beyond your perceived limits. Regular practice can improve posture by strengthening your upper body, abdominal muscles. Additionally, it can help to stimulate the abdominal organs and reduce blood pressure.

Pose Detail

By Type: Balancing Yoga Poses, Flexibility Yoga Poses
Difficulty: Beginners
Body Position: Standing Yoga Poses

Step-by-Step Instructions

Step 1

Begin by standing in Tadasana (Mountain Pose), with your feet hip-width apart and your arms resting by your sides.

Step 2

Shift your weight onto your right leg, grounding it firmly into the floor.

Step 3

Bend your right knee and reach back with your right hand to securely hold your right foot.

Step 4

Bend your right knee and reach back with your right hand to securely hold your right foot.

Step 5

Extend your left hand up and backward, reaching towards your right foot and grasping your right ankle.

Step 6

Draw your right heel as close to your glutes as you comfortably can, and press your foot into your hand for stability.

Step 7

Keep your left arm extended straight and strong, while directing your gaze forward.

Step 8

Hold the pose for several breaths, allowing yourself to find balance and openness. Then, gently release the pose and repeat the entire sequence on the other side.

Benefits and Contraindications

Benefits

stretches and opens the hips

strengthens the upper body

abdominal muscles

deep hip flexors

and knee joints

stimulates the internal organs and can reduce blood pressure

increases balance and focus

Contraindications

any shoulder injuries

pregnancy any knee

hip, or back issues

high blood pressure

heart conditions

Photo poses in different angles

Standing Half Frog Pose Anatomy

Quadriceps: The rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis muscles are stretched in this pose.
Hips: The hip flexors (psoas and iliacus muscles) and the hip rotator muscles (piriformis, obturator externus and internus, and quadratus femoris) are involved in this pose.