How to Do Half Frog Pose in Yoga

Are you feeling bendy? Half Frog Pose (Ardha Bhekasana) is both a dramatic backend and a deep stretch, wringing out your body (in a good way) from head to toe one side at a time. If you normally sit for long periods of time, this pose is wonderful for counteracting the effects. It rinses stiff knees, stretches your spine, and strengthens your back muscles. Because it opens up your chest and pulls your shoulders back, it’s a counter stretch to a hunch — so it promotes good posture, too.

Ease into this posture slowly, taking care with your hips, knees, glutes, and back. Wait a beat before going deeper into it! This is a powerful heart-opener, so make sure to warm up with some smaller backbends first. If you’re ready to get started, our step-by-step tutorial will guide you every step of the way.

Benefits of Half Frog Pose

Strengthens back muscles
Stretches hip flexors, quads, ankles, and groin
Opens up your chest
Improves posture
Stimulates digestive muscles
Helps alleviate menstrual cramps

Contraindications

Avoid this pose if you’re pregnant or have a stomach condition. Talk to your doctor first if you have injuries to your knees, lower back, hips, or ankles.

How to Do Half Frog Pose

Dylan Werner in Cobra Pose on his fingertips — 1.

Start by lying on your stomach.

Dylan Werner in Sphinx Pose — 2.

Place your elbows under your shoulders and extend your arms forward. Draw your shoulders back and lift your chest.

Dylan Werner in Sphinx Pose with toes down — 3.

Squeeze your inner thighs together and engage your glutes.

Dylan Werner reaching back to grab his foot — 4.

Bend one leg and draw your heel back toward your glutes. With your same side hand, reach back and grab your toes.

Dylan Werner in Half Frog Pose with forearm down — 5.

If your flexibility allows, pull your heel inwards, slowly rotate your fingers forward, and point your elbow straight up toward the sky.

Dylan Werner in Half Frog Pose — 6.

To deepen the stretch, extend your other arm and bring your gaze forward or slightly down.

Follow-Up Poses for Half Frog Pose

Props for Half Frog Pose

If your hand can’t quite reach far enough to get a good grasp on your foot, you can hold on with a strap.

What Does Ardha Bhekasana Mean?

There are two Frog Pose families in yoga. You may be familiar with Mandukasana, which is more straightforward. Depending on your body, it’s typically much less strenuous. Bhekasana, on the other hand, has more moving parts. In the full expression, you’re holding yourself aloft with your core while grasping the tops of both feet in your hands. Both poses are named for the same reason, though: They’re both vaguely frog-shaped, and both “manduka” and “bheka” mean “frog.”

In his influential 1960s text Light on Yoga, BKS Iyengar uses the two names interchangeably for what we’re referring to as Bhekasana.

Check out a more in-depth breakdown of Eight Angle Pose in Dylan Werner’s School of Arm Balance series with Dylan Werner, available for free with a 14-day trial to Alo Moves.