Half Frog Pose (Sanskrit: Ardha Bhekāsana / अर्धभेकासन)
Ardha Bhekasana (Ardha Bhekāsana) which is also known as One-Legged Frog Pose or Half Frog Pose, is an asymmetrical, backbend that stretches your chest, back, hips, thighs, and shoulders, all at once. It is usually done as a preparatory pose for Bhekasana or the Frog Pose in which both legs are bent instead of just one. Swimmers and runners can derive amazing fitness benefits from this asana as it strengthens your quadriceps, hamstrings, and thighs.
Instructions for Doing the Half Frog Pose
- Lie down on the floor on your stomach with your arms stretched forward. Place your elbows under your shoulders. Press your forearms into the floor to lift up your head and upper part of the torso.
- Now, bend your right knee to bring your right heel closer to your right hip.
- Shift your weight to your left forearm and clasp your right foot with your right hand. The ideal position would be to press down your right toe with your right palm with your right elbow pointing towards the ceiling.
- Initially, try to touch your right buttock with your right heel. If you are able to do this, try to touch the floor with your right toe. Make sure your knee is in line with your hip.
- Use your left arm’s strength to keep your shoulders straight and chest lifted up.
- Hold this position for about 30 to 60 seconds and then slowly release your hand and bring your foot back to step 1’s position.
- Now, repeat all the steps with your left leg. Hold the final position for another 30 to 60 seconds and then release the asana to relax completely.
Benefits of Doing the Ardha Bhekasana
- This asana stretches and strengthens your thigh and back muscles, hip flexors, knees, shoulders, and hamstrings, increasing flexibility and mobility in these areas.
- It opens your chest, shoulders, and hip joints, preparing your body for more intense back bending and hip opening asanas.
- Half Frog Pose improves your body posture and stimulates your vital organs, improving the functions of your heart, lungs, stomach, liver, and kidneys.
- It is also beneficial for those who have flat feet.
- Ardha Bhekasana is also recommended for reducing the symptoms of menstrual pain as well as menopause since it enhances the flow of blood in the ovaries and uterus.
Precautions
- Do not attempt this asana if you have a neck, shoulder, spinal, hip, or knee injury.
- Those who have arthritis in the knees or ankles should also avoid this pose.
- People with recurring headaches, migraines, or high BP should also skip this pose.
- Make sure you have warmed up your body sufficiently before you attempt this asana.