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    Person practising Half Frog Pose (Ardha Bhekasana), lying on the front with one knee bent and one hand holding the foot.
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    Half Frog Pose (Ardha Bhekasana)

    A deep front-body opener that targets the quads, hip flexors, and chest while strengthening the back.

    Category: Backbend

    Difficulty: Intermediate

    Sanskrit/Pronunciation: Ardha Bhekasana (AR-dah beh-KAHS-uh-nuh)

    Main Focus: Quadriceps, Hip Flexors, Chest, Shoulders

    Props: Yoga Belt, Blanket

    Half Frog Pose (Ardha Bhekasana) is a prone backbend that creates a deep stretch through the quadriceps and front of the hips while encouraging openness across the chest and shoulders. Practised lying on the front with one knee bent and the hand reaching back to hold the foot, the pose combines a focused thigh stretch with gentle extension through the spine. Half Frog can help develop the flexibility needed for deeper backbends while allowing each side of the body to be explored individually. A yoga belt looped around the foot can bridge the distance between the hand and foot, making the pose more accessible, while a folded blanket can provide additional cushioning and support where needed.


    How to Practise
    1. Lie face down with the legs extended behind you.
    2. Bring the left forearm in front of the body, turning it inwards across the mat for support.
    3. Bend your right knee and reach the right hand back to hold the inside of the foot.
    4. Draw the heel gently towards the outer hip, allowing the elbow to extend back as the chest opens.
    5. Keep the left leg active and pressing into the mat.
    6. Press into the supporting forearm and hand to lift and lengthen through the chest and spine, avoiding compression in the lower back.
    7. Hold for 5–8 breaths, then release and switch sides.
    Benefits
    • Stretches quads, hip flexors, and abdominal muscles
    • Opens the chest and shoulders
    • Strengthens the spine and improves posture
    • Can relieve tightness from running, cycling, or sitting for long periods
    Modifications
    • Use a strap around the foot if reaching back is difficult
    • Rest the forehead on the floor if lifting the chest feels uncomfortable
    • Place a folded blanket under the ribs for extra support
    • Avoid if you have recent knee, lower back, or shoulder injuries

    Props to Support Half Frog Pose (Ardha Bhekasana)

    Props can make Half Frog Pose more accessible by reducing the reach required and providing additional comfort. A yoga belt looped around the bent foot can bridge the distance to the hand, while a folded blanket can provide cushioning and support beneath the body.

    Yogamatters Organic Cotton Yoga Blanket - Natural
    Organic Cotton Yoga Blanket - Natural
    £35.00
    Yogamatters Organic Cotton Classic Yoga Belt - 0.9m
    Organic Cotton Classic Yoga Belt - 0.9m
    £6.00
    Yogamatters Organic Cotton Chambray Yoga Mat
    Organic Cotton Chambray Yoga Mat
    £60.00