Half Frog Pose (Ardha Bhekasana)- Definition steps benefits with precautions

Half Frog Pose (Ardha Bhekasana) is a popular yoga pose that offers a range of physical and mental benefits. This pose is also known as Half Frog Pose, as it resembles the posture of a frog. Ardha Bhekasana is derived from the Sanskrit words “Ardha” meaning “half,” “Bheka” meaning “frog,” and “asana” meaning “pose.” This pose requires a good amount of flexibility and strength in the hips and thighs, making it a great way to stretch and strengthen the lower body.

Sanskrit Slok:
अर्धभेकासनं यॊग्यम् इत्युक्तं ताते स्मृते |
मधे पॊशे मुखे चैव कैशॊऽपि परिवर्धते ||

Steps to do:

1. Start by lying on your stomach with your legs extended behind you and your forehead resting on the mat.
2. Bend your left knee and reach back with your left hand to grab hold of the left foot or ankle.
3. Once you have a good grip, gently bring the left heel towards the left hip, keeping the knee close to the mat.
4. Press the left foot into the palm of the hand, lifting the thigh off the ground.
5. Hold the pose for a few breaths, then release and repeat on the other side.


1. Stretches the quadriceps, hip flexors, and groin muscles.
2. Strengthens the muscles of the thighs and hips.
3. Improves flexibility in the lower body.
4. Increases circulation to the hip and knee joints.
5. Can help alleviate pain and discomfort in the lower back.


1. Avoid this pose if you have a recent or chronic knee injury.
2. If you experience any pain or discomfort, ease out of the pose and try a gentler variation.
3. Always warm up the body with some gentle stretches before attempting more advanced yoga poses.

In conclusion, Half Frog Pose (Ardha Bhekasana) is a beneficial yoga pose that offers a range of physical and mental benefits. With regular practice and attention to alignment, this pose can help improve flexibility, strength, and overall well-being. Remember to listen to your body and only go as far as is comfortable for you. Enjoy the journey of exploring this beautiful and graceful pose.