Yoga Asanas

Half Frog Pose - Ardha Bhekasana

Posted on 2018-12-18


Eka Pada Bhekasana - One Legged Frog Pose

(EY-kuh Pah-duh bey-KAHS-ah-nuh)


Ardha Bhekasana is a back bending Asana. It is considered a preparatory pose for the frog pose in which both legs are bent. It is called the half frog pose since only one leg is bent at a time. Ardha means half and Bheka is the frog. The Sanskrit name Ardha Bhekasana, therefore, translates to Half Frog Pose. The pose is also known as the Eka Pada Bhekasana which translates to one-legged frog pose. It is a good yoga for runners pose because of the thigh stretch. It is a yoga pose you can see in yoga therapy or in classic hatha yoga.

 


How to do Ardha Bhekasana Step by Step

Step 1: Lie flat on your belly with your elbows directly under your shoulders. Press your forearms on the floor to help you raise your upper torso and head into a Sphinx pose.


Step 2: Bend the right knee to bring the heel as close as possible to the buttock on the right side. Hold the top foot with the left hand and pull it in as close as possible down towards the hip. The fingers and the toes should point in the same direction with the base of the palm pressing on top of the foot. 


Step 3: Press the foot down to the hip as much as you can. Stop whenever you feel pain in the knees.  You can extend the resting arm so that it is fully stretched as you would be in cobra pose. 


Step 4: Hold for a set duration of time anywhere from 30 seconds to 2 minutes depending on your flexibility and change to the other foot. 


Modifications

The support arm can be extended up fully so that the head and the torso is lifted up entirely for a complete stretch. You may also do it with the forearm and the elbow of the support arm lying on the mat until you gain the strength to do the full pose.


Preparatory poses

Bhujangasana (Cobra pose), Supta Virasana (reclined hero pose), Virasana (hero pose), Setu Bandha Sarvangasana.


Follow up poses

Garudasana (Eagle Pose), Adho Mukha Svanasana (Downward Facing Dog Pose).


Benefits 

  • It opens the chest and the throat
  • It strengthens the back muscles
  • Improves posture
  • Stimulates the abdominal organs for improved digestion
  • Stretches thigh muscles and hip flexors
  • Strengthens and rejuvenates the knees and other joints.


Drishti

Nasagrae Drishti (nose tip or forward)


Traditions

Hatha yoga 


Variations

There are many variations to Ardha Bhekasana including;  crocodile pose on elbows, Flow V, and many other variations of the cobra pose or twisted monkey. The most common is the supported Ardha Bhekasana which involves placing support under the torso when performing the Ardha bhekasana. This allows you to slowly build the strength and the flexibility to be able to perform the complete pose without any support. The support used can be pillows or anything else that is soft.


Pose Type

Backbend pose, chest opener, hip opener


Beginners Tips

  • You can add support under the upper torso to give you the help you need until you are able to do the pose without it.
  • You can use a strap wrapped around your foot if you are not able to reach it.



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