Bhekasana – Frog Pose
Bhekasana also known as Mandukasana.
Bheka means frog and asana means posture. And the asana resembles a frog as it is called as Frog Pose in English.
Bhekasana is kind of intermediate level pose. But Beginners also can do easily with right guidance and practice.
Bhekasana is the best asana, if you want to strengthen your muscles, stimulate the organs of the abdominal increase the blood flow, rejuvenates the knee joints all together.
A step by step guide:
- Begin by lying down on your front.
- Slowly lift your head and upper trunk of your body by coming up onto the forearms.
- Then Slowly Bend your right knee and bring the heel closer to the hip.
- By the help of your two hands for the support, bring the left foot towards the hip by bending the left leg.
- Rotate your elbows towards the sky, keeping the hands over the top of your feet.
- Slowly make your chest lifted.do not rush or force. Do it slowly.
- Keep a proper deep breath.
- Hold on the pose for 45 seconds to 60 seconds. Then very slowly start to release your body
- As described in the first step lie on the ground and relax…
- When releasing the posture exhale.
- Repeat all the above steps two to three times.
Benefits of doing this asana:
- Increase the posture of the body.
- Strengthens the back muscles.
- Gives physical and mental stress-relief.
- Calms the body.
- Open the hip joints.
- Enhance the digestive system.
- Strengthens the knee joints
- Increase the blood circulation in the body
- Improve overall body posture
- Stimulate abdominal organs.
Precaution and advice:
- Work slowly. Do not practice this asana with a discomfort.
- Do not force the shoulders or knee.
- Ensure that your body is warm and that you activate your core muscles to protect the back.
- At any points, if you feel any kind of discomfort don’t force yourself, simply slowly exit from the pose and take rest.
- It is always advisable to do the poses under yoga experts supervision, if you are a beginner.