Half Frog Yoga Pose

Half Frog Yoga Pose is a backbend pose that targets the quads and is ideal for yogis and yoginis at an intermediate to advanced level.

muladhara – the root chakra
svadisthana – the splenic chakra
related poses
How To Do Half Frog Yoga Pose
  1. Begin by lying face down on the floor or mat, legs extended. Press your forearms and palms into the mat and lift your torso and head, placing your elbows underneath the shoulders. Your forearms should be parallel to one another, fingers pointing straight away from the body. Be sure to keep your pelvis and legs pinned to the ground as you lift.
  2. Keeping your elbow stationary, cross your left arm in front of you toward the right arm at about a 45 degree angle. Keeping the left leg planted, bend your right knee and draw the right heel toward your buttocks. Reach back with the right hand to wrap around the inside of the right foot.
  3. As you pull your right foot closer to the buttocks, begin to rotate your elbow upward. To do this, take the palm of your right hand and rotate it to the right, away from your body, until your fingers are pointing forward and you can wrap your fingers over your toes. Your elbow should be pointing directly toward the ceiling. Push down on the top of your foot.
  4. Press your pubic bone into the floor as you push, releasing more tension in the thigh. Be sure to keep your shoulders parallel to one another, centered with the front of the mat; keep pressure on your left elbow and forearm to keep your chest lifted and shoulders square. Begin by pressing your foot into your buttock or just to the right of it, gradually lowering it further to the right and to the floor if you’re flexible enough. Do not push yourself if you feel tension building in your right knee.
  5. Hold this position for 30-60 seconds, or longer if you feel comfortable. Repeat for an equal amount of time on the other side.
  • Breathe deeply through each step.
  • Do not perform if you have high blood pressure (hypertension) or low blood pressure.
  • Do not perform if you have back, neck, shoulder or knee injury.
  • Avoid this position if you are suffering from migraines or insomnia.

This pose is great to practice before performing backbend asanas because it helps loosen your thighs and warm your back muscles.

Stretches & Strengthens

All Muscles: Quads, ankles, groin, abs, chest, hip flexors

Target Muscles: Quads

Health Benefits of Half Frog Yoga Pose
  • Improves posture.
  • Can reduce flat feet.
  • This is one of many poses traditionally considered to destroy and prevent disease.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Ardha Bhekasana

(are-dah bek-AHs-anna)

ardha: half, one part
bheka: frog
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?