Ardha Bhekasana (Half Frog Pose): A Loving Treat for the Body

Ardha Bhekasana, or Half Frog Pose, is a beginner-friendly hip and back stretch that strengthens the back, hips, knees, chest, feet, and neck. The name “Half Frog” refers to the asymmetric stretch, where only one leg is extended at a time.

This backbend yoga pose opens the chest, acts as a heart opener, and provides relief for the lower back. It can be practiced as a cooling counterpose after intense hip openers or as part of vinyasa yoga sequences to build strength in the hips, knees, and ankles.

Steps to Perform Half Frog Pose

1. Start in Sphinx Pose

   • Lie on your stomach with elbows tucked under your shoulders.

   • Draw your belly in and tuck your pubic bone down.

2. Position Your Arms

   • Cross your left forearm in front of your body.

   • Keep the chest open and the front arm raised.

3. Grab Your Foot

   • Bend your right knee and reach back with your right hand to hold the top of your foot.

   • Soften the top of the right thigh.

   • Rotate the hand so fingers point forward, elbow points upward, and hand heel presses against the foot.

4. Hold and Release

   • Maintain a forward-facing chest and hold for five breaths.

   • Gradually release your foot and repeat on the other side.

Benefits of Half Frog Pose

Stretches and Strengthens

• Deeply stretches the hips to toes, including quadriceps and side abdominal muscles.

• Engages hamstrings, glutes, pelvic floor, back, biceps, and triceps, strengthening and stabilizing the body.

Awareness, Balance, and Alignment

• Promotes even weight distribution on front hips.

• Encourages correct alignment of head, shoulders, hips, and legs.

• Prepares the body for more advanced poses by improving balance and coordination.

Organs, Chakras, and Stimulation

• Activates abdominal organs and adrenal glands, supporting stress response and hormone balance.

• Stimulates thyroid activity through gentle neck extension.

• Engages heart, throat, and solar plexus chakras, promoting energy flow.

Energizing and Breathing

• Opens the chest and rib cage, improving intercostal muscle function and lung capacity.

• Strengthens the nervous system and sends clear signals to the brain.

Therapy and Healing

• Helps relieve neck stiffness from prolonged desk work.

• Can support treatment for plantar fasciitis, heel pain, or foot discomfort.

• Strengthens muscles supporting the spine, easing lower back pain.

Preparatory Poses

• Prepares the body for Frog Pose, Bow Pose, Eka Pada Dhanurasana variations, and other backbends.

• Suitable as a warm-up for backbend sequences or as a cool-down for athletes like runners, swimmers, or gymnasts.

Contraindications

Injury and Surgery

• Avoid if you have had surgery on shoulders, hips, knees, abdomen, or spine.

• Use a Supported Half Frog Pose with props for safer practice.

Diseases and Safety

• Be cautious with spondylolisthesis or abdominal organ issues.

• Avoid in severe IBD cases.

• Support hips and abdomen with blankets if needed.

Women

• Pregnant women should avoid this pose due to abdominal pressure.

• Postpartum women should wait at least eight weeks before practicing.

• Avoid if you have had a C-section until cleared by a doctor.