Ardha Bhekasana (Half Frog Pose): Steps, Variations, Benefits & Precautions

Image supply: Canva

Ardha Bhekasana, or the Half Frog Yoga Pose, prepares the physique to attain the complete frog pose by opening the hip joint.

It is also referred to as eka pada bhekasana. In phrases of aftercare observe, Ardha Bhekasana is a sophisticated variant of Bhujangasana that has an identical back-bend basis.

Achieve the pose by stepping into the Sphinx pose first. Later, bend your knees and grasp your foot together with your hand to push your heel in the direction of your buttocks. The alternate hand additionally helps the raised higher physique.

It's an asymmetrical stretching pose that opens the hips whereas stimulating your shoulders, chest, and thighs. Therefore, observe Ardha Bhekasana to strengthen the back and front physique on the identical time.

Ardha Bhekasana which means

It is best to delve deeply into the title of the pose to know its idea. Ardha bhekasana is a compound time period from Sanskrit with the next root phrases.

  • "Ardha" refers to "half"
  • "Bheka" means "frog"
  • "Asana" is "pose".

Hence, it’s recognized in English because the half frog pose. In this posture, one half of the physique with the heel pressed in opposition to the hip mimics a frog, which is subsequently referred to as the half frog posture.

It can also be typically known as eka pada bhekasana, or the one-legged frog pose, as solely the leg is concerned at a time to get into the pose.

This pose is carried out within the susceptible place by bending one knee, straightening the leg, and straightening the again. It massages the belly organs, strengthens the decrease again and improves the wear and tear and tear mechanism of the knees.

Ardha Bhekasana observe information

Ardha Bhekasana exercise instructionImage supply: Canva


Make certain you might be bodily prepared and free from these discomforts earlier than you step into the pose.

  • Do not do it with an damage to your neck, again, shoulders, hips, or knees.
  • Avoid this pose in case you have arthritis in your knees or ankles.
  • People with migraines ought to keep away from this pose.
  • If you may have a hernia, it’s higher to not strive Ardha Bhekasana.
  • People with irregular blood stress ought to chorus from this angle.
  • Avoid it when recovering from a current again or waist surgical procedure.
  • Insomnia victims additionally must keep away from this posture.

Preparatory poses

How To Do Ardha Bhekasana (Steps)

Ardha Bhekasana (Half Frog Pose) stepsArdha Bhekasana (Half Frog Pose) steps. Image supply: Shutterstock

  1. Lie on the ground together with your forearms and lift your head and chest.
  2. Bend the precise knee to deliver the heel to the corresponding buttock.
  3. Press your left forearm on the ground and attain again together with your proper hand to seize the raised foot.
  4. As you gently slide your fingers in the direction of your toes, rotate your elbow in the direction of the ceiling.
  5. As you curl your fingers over your toes, push your foot towards your hip.
  6. Inhale, elevate your chest, and exhale, urgent your foot to the ground to deepen the pose.
  7. Inhale, elevate your left elbow and press your left hand on the ground.
  8. Keep wanting down and holding the pose with regular respiration.
  9. Hold the pose for at the very least 5 breaths to 60 seconds.
  10. Exhale and launch your hand and ft and repeat on the opposite facet.

Ardha Bhekasana practices cuesImage supply: Canva

Follow up poses


Note some alignments as you carry out the pose as described beneath:

  • Make certain that within the preliminary susceptible place, the elbows are stacked beneath the shoulders.
  • The bent knee have to be consistent with the hip.
  • Only squeeze the foot to really feel the stretch and no ache within the knee.
  • Hold your foot by the within edge, then slide your fingers to achieve the toes.


  1. Using upholstery – Bolster is the most effective prop for this asana, particularly for novices. Place a pillow beneath the decrease rib as you elevate your torso. It supplies further assist for the physique and makes lifting simpler. Then place the assist arm in entrance of the cushion.
  2. Yoga strap – You can wrap a strap across the raised foot. Instead of reaching the foot with one hand, you’ll be able to maintain the harness and hold extending the leg.


The variations might be noticed for the preliminary poses. Instead of doing it within the sphinx pose, individuals use totally different poses to begin the half frog pose just like the crocodile pose. Some use the twisted monkey pose or different variations of the cobra pose.

  • Arm variant – Depending in your flexibility, do this when the assist arm is raised by a load. While doing Ardha Bhekasana, you’ll be able to hold the assist forearm parallel to the entrance finish of the mat. This variant is safer as a result of the elbows are pressed to the ground and the shoulder can not fall off.
  • Frog pose – This is the superior variant of Ardha Bhekasana. To rework your self into this pose, bend each knees on the identical time. Reach your ft with each palms and elevate your chest up. Balance your physique by opening your hips.

Therapeutic makes use of

  1. Ardha Bhekasana is a good pose too Fix posture errors.
  2. People with flat ft profit from this pose improves the center arch of the foot.
  3. It has exonerating measures on it Menopausal cramps and menopausal signs.
  4. This angle is helpful in Cure from bronchial asthma.
  5. Sciatica individuals additionally get aid when performing this asana.
  6. Ardha Bhekasana is an intense stretch that makes the bones stronger. Thus, it acts as a therapeutic pose for Osteoporosis sufferers.
  7. This pose stretches the groin and internal thighs and stimulates the reproductive organs. Hence, it additionally cures infertility.

Ardha Bhekasana advantages

1. Improves the power of the backbone

Ardha Bhekasana is a again flexion pose. It gently massages the whole backbone. It expands the again muscular tissues and makes the higher and decrease again stronger.

2. Stretches chest, shoulders and arms

In addition to specializing in the rear area, it advantages the entrance physique. It opens the chest and stretches the chest muscular tissues. The shoulders and arms are actively engaged to carry the pose. It will increase the elasticity of those muscular tissues and improves their effectivity.

3. Improves digestion

The pose is carried out mendacity on the abdomen. It places stress on the belly organs; Stomach, intestines, kidneys, liver, and so on. Therefore, it facilitates higher digestion.

4. Strengthens the hip flexors

Ardha Bhekasana is an intense stretch that opens the hips. The pose is intense sufficient to stimulate the internal hips and activate the hip flexors. This will stretch and strengthen the hip flexors.

5. Reduces stomach fats

The pose places stress on the belly muscular tissues. This leaves a firming impact on the stomach by eradicating the additional layers of fats across the stomach.

6. Stimulates the thyroid

The neck muscular tissues are additionally stretched within the pose. It prompts the thyroid gland and secretes the thyroid hormones. It is helpful in regulating the physique's metabolism.


Ardha Bhekasana is a vital pose particularly for runners, cyclists, hikers or hikers. It stretches the whole physique and improves general muscle power.

So, if you’re on the lookout for methods to strengthen your muscular tissues, knees, or different joints, it’s value making an attempt Ardha Bhekasana. When analyzing your muscular tissues, knees, or different joints, it’s value making an attempt Ardha Bhekasana.


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