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