Half Frog Pose | Ardha Bhekasana

HALF FROG POSE INSTRUCTIONS

1. Start in sphinx pose, with your legs extended back and your forearms flat on the floor.
2. Bend your left knee, reach back with your left hand and clasp your left foot.
3. Stay in half frog pose for 30 seconds to 1 minute, and then switch sides.

MINDFULNESS PRACTICE

Keep your knees in line with your hips and gently press the foot toward the buttock. Gaze forward, lift your chest and keep both shoulders facing front.

ARDHA BHEKASANA BENEFITS

The half frog pose stretches the hip flexors, quads, ankles, chest and abs, and strengthens the back. This pose helps to improve posture and stimulates the abdominal organs.

CONTRAINDICATIONS

Knee, ankle, hip or lower back injury.

PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES

Start with cobra pose, hero pose or sphinx pose and then progress to half frog pose. Follow-up with downward facing dog or locust pose.

RELATED YOGA POSES

Try these other yoga poses to relax and relieve stress and tension:
Wide legged forward bend twist pose
Extended side angle pose
Head to knee forward bend pose
Lizard pose

YOGA ESSENTIAL FLOWS