Half Frog Pose or Ardha Bhekasana

Transcript

hi everyone welcome to yoga tic my name is Esther Eckhart and today I'd like to show you arabic asana which is half frog pose this pose is good to practice before back bends because it releases a lot of tension in your tied front of the tie and through that it's easier for your back to relax when you do the deeper back fence so you start on the forearms elbows underneath the shoulders then you crush your left arm in front of you you bend your left knee bring your right hand to your right foot and hold onto your right foot now look at my hands I'm going to turn my hand around so my fingers start with pointing to the back then you roll this is only if your food comes down quite a lot otherwise you can't make this movement bring the fingers to the right and then turn them around to the front and look what happened to my elbow my elbows moving up so you're applying more pressure on the foot when you do this now stretch the pubic bone to the floor and try and release tension along the whole front of the tie you're trying to bring the foot down next to your buttock two words next to your buttock and you keep your chest centered towards the front of the mat keep releasing tension keep pressing the pubic bone down stay with the breath the work with the breath with every out breath see if you can release a little more tension this is great for runners as well if you're running a lot there's a lot of tension in your upper ties this is good stretch to do afterwards or before okay and then you can gently release and repeat this on the other side so you crush your right arm in front of you you're bending your left knee place your left hand on the top of the foot you start again with the fingers pointing back and then you turn your fingers to the left and then to the front and you stay here for the same amount of time again pressing your pubic bone down and on every output you're releasing tension in your upper tie along the whole front of the tie you hold it for a bit longer on that side okay that was it again it's good to practice before back bending it releases and lengthens the front of the tie and through that yeah the back bending will be easier you'll be able in the back bends to release the lower back much quicker and you're practicing it if you enjoyed this and you want to do me a favor please rate comment and thanks