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Half Frog Pose (Ardha Bhekasana)

It is good to practice Half Frog Pose (Ardha Bhekasana) before the back bending pose. It will release and lengthen the muscles of your front thighs.

Benefits of practicing Half Frog Pose (Ardha Bhekasana):

  • Strengthening the back muscles
  • Stretching the entire front of the body, throat, abdomen and chest, deep hip flexors (psoas), groins, thighs, and ankles
  • Improving the posture
  • Stimulating the abdominal organs

Half Frog Pose (Ardha Bhekasana)

Instructions to do proper Half Frog Pose (Ardha Bhekasana):

  • Lie on the belly; forearms & the palms down on the floor
  • Cross the left arm in front; bend the right knee
  • Right hand grab the right foot
  • Push the right foot so the heel come as close as possible to the buttock
  • Turn the fingers around to the front; the elbow pointed up (more pressure on foot)
  • Press the foot down towards the buttock
  • Chest centered towards the front off the mat
  • Stay and Breathe
  • Slowly release and repeat to the other side

Variations of doing Half Frog Pose (Ardha Bhekasana):

To decrease intensity:

  • Less pressure on the heel to your butt (support with the folded blanket)

To increase intensity:

Fully chest up

  • Front hand inline with the shoulder
  • Press the palm of the front hand against the floor to lift the chest up fully

A guidance video for doing a proper Half Frog Pose (Ardha Bhekasana)

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