Ardha bhekasana – Half frog pose

Ardha bhekasana – Half frog pose

Ardha bhekasana is also known as Half frog Pose. It is kind of the most challenging deep groin opener pose. Other names are Ardha Mandukasana, One-legged Frog Pose (Eka Pada Bhekasana). It has many variations. This pose resembled the frog’s leg and hence the name.

It is an extremely good pose for those who involved in outdoor sports and activities. It is the Best yoga for runners. Because, it reduces the injuries of knees if practiced regularly.

A step by step guide-

  1. Lie on your stomach, on the forearms, elbows underneath the shoulders.
  2. Firm the pubic bone down.
  3. Slowly draw your belly up.
  4. Keep your right arm, palm touching the floor horizontally to the floor and perpendicular to your body.
  5. Now pull the left leg closer to the buttocks (try to fold to the maximum) and hold the top foot with the right arm.
  6. Stay connected with the proper breath.
  7. Stay for at least 5 breaths before releasing the foot to the ground
  8. Breathe deeply
  9. Repeat the same with the other leg with proper maintenance of time gap.

Benefits of doing this asana:

  • Stretch the thigh muscles and hip muscles.
  • Maintain a good blood circulatory system.
  • Increase the flexibility in the back.
  • Rejuvenate the Knee joints
  • Opens the chest and shoulders.
  • Helps to improve the posture.
  • Improves the digestion.
  • Strengthens the back muscles
  • Strengthens the joints and muscles.
  • It increases the digestion by stimulating the abdominal Organs
  • Gives the fast results.

Precaution and advice:

  • Avoid this yoga if you have any neck injuries or shoulder injuries, lower back injuries.
  • Do not do this pose if you are suffering from high blood pressure.
  • People suffering from insomnia also should away from this pose.
  • It is advisable to do this pose under yoga master’s guidance.
  • Beginners can use the bolster under your lower ribs to give support.
  • Get a regular practice for better results.