The Half Frog Pose also known as Ardha Bhekasana is one of the most difficult and challenging yoga poses. It has many variations and is also known as Mandukasana in some schools of Yoga.

This pose mimics the bend in a frog’s leg and hence the name. The advanced version of this is the Bhekasana, which requires the practitioner to bend both their legs like a frog. The Half Frog Pose is a transitional level pose and can be changed to suit the level of the person practicing it.

Beginners might find it difficult to do this so using support such as a bolster can help you to get the stability required at first. Flexibility and strength will come later so that you won’t need the support.

Full Bhekasana pose for experienced practitioners (Image: Erika Abrahamian)
Full Bhekasana pose for experienced practitioners (Image: Erika Abrahamian)

How to do

  • 1. Rest flat on your stomach. Now put your arms against the floor.
  • 2. Raise your torso and your head as high as you can now while moving the heel towards the right buttock. bend your right knee
  • 3. Position your right hand back and hold your foot. Press your palm against the top of your foot and turn your elbow so that it is facing the ceiling. Meanwhile your fingers should be pointed in the same direction as your toes are.
  • 4. Now press your foot towards your buttock. Next step is to regulate your shoulders and keep them even. Hold this position for about a minute and Discharge your foot. Come to your starting point and then repeat.
  • Benefits of this pose
    This pose is beneficial for your back muscles, which form a big part of your running technique and form. With this comes improved posture. It is also great for rejuvenating the knee joints as the psoas and quadriceps are stretched in this pose, fortifying the muscular network around your knee.

    Eka Pada Setu Bhekasana  strengthens your glutes (Image:Camillia Lee)
    Eka Pada Setu Bhekasana strengthens your glutes (Image: Camillia Lee)

    As it stretches the entire front and back of the body, it also strengthens the joints and muscles in these areas. Consequently, it aids digestion by stimulating the abdominal organs. Other points of impact are your throat, chest and abdomen, groin, thighs and ankles. So you can see it really has an effect on most of your body.

    A few tips
    Avoid bhekasana if you are suffering from chronic neck or shoulder pain, or have a lower back injury. You will need to relax and recover before attempting this exercise.

    People suffering from chronic migraine, high blood pressure, and diagnosed insomnia also should be away from this pose. As with all yoga poses, it is important that you get your doctor’s approval before you attempt this.

    Main image: PopSugar

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