Half Frog Pose Ardha Bhekasana
Description
Half frog pose or Ardha Bhekasana is a yoga pose performed prone with one foot pulled toward the same side hip. The pose deeply stretches the quads, hip flexors, and front of the body.
Muscle Group
Equipment Required
Half Frog Pose Ardha Bhekasana Instructions
- Lie face down on the floor with legs straight and forearms on the floor.
- Press up onto the forearms with elbows under shoulders.
- Bend one knee and bring the heel toward the same side hip.
- Reach back with the same side hand and grasp the foot.
- Press the foot gently toward the hip to deepen the stretch.
- Keep the chest tall and the hips square to the floor.
- Hold the position breathing steadily.
- Release the foot slowly and switch sides.
Half Frog Pose Ardha Bhekasana Form & Visual
Half Frog Pose Ardha Bhekasana Benefits
- Deeply stretches the quadriceps and hip flexors.
- Opens the front of the body.
- Improves shoulder mobility through the back reach.
- Strengthens the back and core.
- No equipment needed.
- Excellent counter to long sitting.
Half Frog Pose Ardha Bhekasana Muscles Worked
- Quadriceps
- Hip flexors
- Pectoralis major
- Erector spinae
Half Frog Pose Ardha Bhekasana Variations & Alternatives
- Frog Pose
- Couch Stretch
- Pigeon Pose
- Cobra Pose
