Name of the Yoga Pose: Ardha Bhekasana (Half Frog Pose) or अर्ध भेकासन
Other Names: Ardha Mandukasana (अर्ध मंडूकासन), One-legged Frog Pose/ Eka Pada Bhekasana
Level of Yoga: Advanced
Focus On: Breathing, Strength, Mobility, Flexibility
Duration: As per your capability or 30-60 seconds
Target Area: Shoulders, Back, Legs and thighs
Ardha Bhekasana (Half Frog Pose) is also known as Ardha Mandukasana. Other names of this asana are Ardha Mandukasana, One-legged Frog Pose/ Eka Pada Bhekasana. It is one of the most challenging and deep groins opener pose. It’s an exceptionally great pose for especially those who are involved in outdoor activities and sports.
It’s the best yoga pose for runners… because it decreases the effect of injuries of your knee if you practice it regularly.
Table of Contents
What Is Ardha Bhekasana (Half Frog Pose)?
Ardha Bhekasana is a Sanskrit phrase where
“ARDHA” Means ‘Half’
“BHEKA” Means ‘Frog’ and
“ASANA” means ‘Pose’
So, altogether the pose is called Ardha Bhekasana (Half Frog Pose). This asana is not just a backbend exercise, but it also opens the chest, thighs, and shoulders altogether.
Preparatory Poses Of Ardha Bhekasana (Half Frog Pose)
Steps To Do Ardha Bhekasana (Half Frog Pose)
This is quite a difficult pose. So, it will be great if you start doing the asana in the guidance of yoga teacher training. Let’s check out the step by step method of doing this asana:
Step-By-Step Instructions To Practice Half Frog Pose:
At first, lie down on a yoga mat on the floor on your stomach
While lying on your belly make pressure on the ground with both hands and lift your head
Breathing normally, bend your left knee toward your left hip
Now, fold your left hand back and then fold your knee and bring the Heel near your upper torso
Taking your left forearm behind try to hold the top of the foot or the big toe
During this time bending your elbow, keep your right palm on the ground (Make sure that front of the body stay lifted)
Take a deep breath and stay in this position for about 30-60 seconds
Now relax the left foot and repeat this process with the right foot (For this you will have to bend your right knee Instead of left knee)
By doing this, one round will be completed and you should repeat the process for about 5-6 rounds.
Follow-up Poses Of The Half Frog Pose
- Bhekasana (Frog Pose) Benefits And Steps To Do
- Sukhasana (Easy Pose) Steps And Health Benefits
- Dandasana (Staff Pose) Steps | & Benefits On Health
- Quotes On Good Thoughts Of The Day In English
- Know every bit of Adho Mukha Vrksasana (Handstand)
You can use support to the upper body by placing a pillow under your armpits and chest.
You can also use a strip twisted around the foot only if you cannot reach your foot with ease.
Precaution & Advice To Practice Half Frog Pose
Don’t practice this posture if you’re suffering from high BP as the pose increases the blood flow in the body, so it can harm your body instead.
Avoid this pose if you are already suffering from shoulder injuries, neck injuries or lower back injuries. Sufferer of any of these injuries should avoid this pose
It is highly recommended to practice this Asana under an expert yoga master
Practice this pose regularly for a better result
Benefits of Half Frog Pose:
- Stretches the hip flexors and thigh muscles
- Maintain a decent blood circulatory structure
- Great stretch for cyclists and runners
- Strengthens your muscles and joints
- Increases flexibility and mobility in your back
- Stimulates your abdominal Organs
- Make your body ready for the back bending poses
- Opens the shoulders and chest
- Rejuvenate your Knee Joints
- Stimulates the energy of your body
- Improves your digestion system etc.