Ardha Bhekasana (Half Frog Pose): Know Every Bit Of It

Ardha Bhekasana (Half Frog Pose)


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, also referred to as Ardha Mandukasana or One-legged Frog Pose/Eka Pada Bhekasana, is renowned for its deep stretching of the groin muscles. This pose presents a significant challenge and serves as an excellent opener for the hips. Particularly beneficial for individuals engaged in outdoor activities and sports, it offers profound benefits for flexibility and mobility.


It’s the best yoga pose for runners… because it decreases the effect of injuries of your knee if you practice it regularly.

frog Pose


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:

half frog


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

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Beginner’s Tips:

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


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


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.