Half Frog Bag
Half Frog Pose , also known as Ardha Bhekasana , is an excellent yoga exercise that focuses on opening the hips, stretching the front of the body and improving the flexibility of the spine. This pose helps strengthen the back muscles and build flexibility in the thighs and shoulders, making it perfect for people with tight hips or those who want to prepare for deeper backbends.
Correct technique and execution
How to perform the Half Frog Pose step by step:
- Lie on your stomach, with your elbows resting under your shoulders in Sphinx Pose .
- Bend your right knee and bring your heel toward your right hip.
- Grasp your right foot with your right hand. If flexibility allows, press foot toward hip as you lift chest up.
- Make sure your left leg remains straight and stable while keeping your hips square.
- Stay in the position for 5-10 deep breaths, then repeat on the left side.
Common mistakes in Half Frog Pose
Some typical mistakes in Half Frog Pose include:
- Knee strains: If you feel discomfort in the knee, do not press the foot too hard. The stretch should be felt in the thigh, not the knee.
- Skewed hips: Keep the hips square and parallel to the floor to avoid tension in the lower back.
- Rounded shoulders: Make sure to keep the chest open by pulling the shoulders back, creating a deeper opening in the chest.
Half Frog can be adapted to different levels:
- Beginners: Use a yoga strap to reach the foot if you can't reach it with your hand. You can also place a bolster under the chest for extra support.
- Advanced: For a greater challenge, try full Frog Pose (Bhekasana), where both knees are bent.
Reps and breathing
Hold the position for 5-10 deep breaths on each side. Focus on lifting your chest with each inhalation and deepening the stretch with each exhalation. Half Frog Pose is an excellent way to open up the body while building strength and flexibility.