Bhekasana – Frog Pose

Bhekasana, or frog pose, is a wonderful back bend that actually stretches the entire front of the upper leg. Mostly the quads, but also the hip flexors.

Full Bhekasana is part of Ashtanga second series and it is a very intense pose that involves a lot of strength. Instead of the full pose, it is recommended to start practicing from the variation, ardha bhekasana, half frog pose.

How to come in to half frog pose

- Keep knees close together
- Lift the chest up, take your left arm in front of you so that the elbow is right under the shoulder.
- Weight is on your forearm.
- Take your right hand, bend the right knee and take a hold on the toes (ideally turning the fingers on the same direction as the toes)
- Press lightly the foot close to your side, right elbow is pointing up.
- Be careful not to opening the knee or foot to the side.
- Keep the shoulders and chest opening and facing forward.
- Keep lifting the chest up and keep the gaze forward
  Full frog pose
- If there is any kneepain, please back off

Coming into full pose, bhekasana:

- Lay down on your belly
- Bend both knees and take a hold on the feet
- Rotate the fingers facing forward
- Press the feet down and lift the chest up
- Keep your elbows coming up and closer to each others
- Inhale: lift the chest up, exhale: press the feet closer towards the ground. Stay for 5 breaths
- Exhale to release gently

In the Ashtanga tradition, to get into the full pose you are normally assisted by the teacher. Before getting there, practice patiently one side at a time, until you are ready for both legs together. It may never happen, and that’s fine too. Enjoy the stretch but make sure you have no pain in the knee. If you do, back off please. Respect your body and have fun!

More poses from the intermediate series