Chapters (5)

Half Frog Pose | Ardha Bhekasana | 2 Minutes Backbends Yoga Health

Vashistha Yoga Ashram · 2:16

In this practice

Key teachings

Proper alignment for Half Frog Pose (Ardha Bhekasana)
Mindful stretching for hip and thigh release
Connecting breath with the duration of the pose hold

Ideal for

Runners
Athletes needing quad and hip flexor release
Individuals with tight quadriceps or hip flexors
Practitioners seeking gentle backbends or hip openers

Lesson

Instructions

How to do Half Frog Pose or Ardha Bhekasana | Frog Pose best to release tension in the front of the thighs and groins area, specially for Runner's legs.

Steps

Ardha Bhekasana (Half Frog Pose)
Supine backbend variations
Focused breath awareness during pose holds

Benefits

Deep stretch for quadriceps and hip flexors
Releases tension in groins and front of thighs
Improves hip mobility and flexibility
Gently opens the chest and shoulders

Asana Ardha Bhekasana Frog Pose

Transcript

[Music] Lie on your belly pressing your forearms against the floor and lift your head and upper torso. Bend your left knee and bring the heel towards left. Now slide your fingers over the top of the feet and your palm should be pressing it. Press your foot towards the floor. Inhale and lift your chest by pressing palm on the floor. Stay five to eight breath in ardhikasana pose. Be sure to keep your knee in line with your hip. [Music] Slowly come back and repeat other [Music] side. Again your forearms against the floor. Head lifted. Now bend your right knee and bringing the heel towards your right buttock. Press your top of the feet and stay in ardicasana position. Feel the stretch and be relaxed. [Music] Do half prop pose on each side for the same length of the time and then slowly come back and relax in macakarashna or crocodile posture. Just be relaxed. [Music] [Music]

Practice summary

Level: all levels
Duration: 2 minutes
Equipment: yoga mat
Target areas: QuadricepsHip flexorsGroinsLower backChest
Energy: calming

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