Half Frog Pose (Ardha Bhekasana)

Half Frog Pose or Ardha Bhekasana is a challenging deep groin opener pose that resembles the pose of a frog when practiced, hence, the name.

This pose is highly beneficial for those who are restricted from running, dancing and walking long distances due to flat feet. It is also an extremely good pose for those people who are involved in outdoor sports and activities because it reduces the risk of knee injuries when practiced regularly.

Other names: Ardha Mandukasana, One-legged Frog Pose (Eka Pada Bhekasana)

Health Benefits

Half Frog Pose stretches the entire front body, throat, chest, abdomen, groins, thighs and ankles as well as the deep hip flexors. This is a good pose for strengthening the back muscles and stimulating the organs of the abdomen. It releases the thigh muscles and quadriceps and increases back’s flexibility.

The Half Frog Pose rejuvenates the knee joints by stretching the psoas muscles and increases blood flow to the uterus and ovaries. This pose works up the spleen, liver and kidney meridians.

It is said to improve posture by improving spinal column alignment. This pose is a good energy stimulator and prepares the body for back bending poses. It aids healthy digestion and increases blood flow and fuller breath. Half Frog Pose gives relief from menopause symptoms as well as menstrual cramps and is therapeutic for sciatica, asthma, infertility and osteoporosis.

Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Intermediate

Initial Position: Prone position

Drishti or Gaze: Forward

Steps

1. Start with lying on your belly. Press your forearms against the floor and lift up your upper body and head.
2. Bend your right knee and bring the heel close to your right buttock so as to touch it. Support the rest of your body (keeping the left leg lowered and straight) on your left forearm and reach the inside of your foot with your right hand. With the palm base, press the top of the foot.
3. Press the foot towards your buttock and if your body permits, then towards the floor. Make sure to keep the knee and hip in line with each other.
4. Hold the pose for 30 secs to 2 mins or for 5 deep breaths. Repeat with the other side.
5. Relax by ending your practice in Downward Facing Dog Pose (Adho Mukha Svanasana) and Legs up the Wall Pose.

Finally perform a long Corpse Pose (Savasana) and relax completely.

Other Variations

• Full Frog Pose (Intermediate level): Perform the Half Frog Pose as usual but bend both your knees and touch both your feet to the corresponding buttocks. Press both the feet down towards the floor trying to touch it there. This pose opens up the hips.

Preparatory Poses

• Hero Pose (Virasana)
• Reclined Hero Pose (Supta Virasana)
• Bridge Pose (Setu Bandha Sarvangasana)
• Cobra Pose (Bhujangasana)
• Locust Pose (Shalabhasana)

Beginner’s Tips

Beginners might find it difficult to lift up their torso using one hand. In that case, they can use a bolster under their lower rib to support the lift of the upper torso. This will give them increased flexibility and strength.

Advanced Poses

• Bow Pose (Dhanurasana)
• Advanced Pigeon Pose (Kapotasana)

Important Notes

• Half Frog Pose is not recommended for those with high or low B.P., migraine, insomnia and low back, neck or shoulder injuries.