Ardha Bhekasana

Last updated: December 21, 2023

What Does Ardha Bhekasana Mean?

Ardha bhekasana is an intermediate back-bending asana. It is considered a preparatory pose for the more advanced frog pose (bhekasana), in which both legs are bent.

From lying face-down, the forearms press into the mat, with the elbows aligned beneath the shoulders as the chest and head lifted up. One knee is bent, bringing the heel as close to the buttock as possible. Then the hand reaches back to hold the foot so that the fingers and toes point in the same direction, and the palm presses on the top of the foot. In the fullest expression of the pose, the practitioner extends the resting arm as they would in cobra pose (bhujangasana).

The name for this asana is derived from the Sanskrit ardha, meaning “half,” bheka, meaning “frog,” and asana, meaning “posture.” Ardha bhekasana is commonly referred to as half frog pose in English.

Ardha Bhekasana


Yogapedia Explains Ardha Bhekasana

Ardha bhekasana is one of many variations on bhujangasana. It stretches the whole upper body, opens the chest, and expands the internal organs and abdomen. It also improves digestion and the posture of the whole body. This asana is especially beneficial for females, as it helps prevent and relieve uterus problems by increasing the blood flow to the uterus and ovaries.

Practicing ardha bhekasana stimulates the svadisthana (spleen or sacral) chakra. This is the center of passion and pleasure, and stimulating it increases an individual’s sexual force and energy.

Individuals with limited flexibility can place a bolster under the lower ribs to support the upper body.

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