Half Frog Pose

Ardha Bhekasana

Half Frog Pose

What is Half Frog Pose?

Half frog pose, or ardha bhekasana in Sanskrit, is usually used to stretch the quadriceps and deep hip flexors. From a prone position, one foot is held near the buttocks while the yogi supports their uplifted torso with their other arm.


  • Lie on the belly with the forearms on the floor and parallel.
  • Exhale and bend the right foot in toward the buttocks. Hold the foot with the right hand, fingers pointing forward and elbow toward the sky.
  • To deepen the posture, straighten the left arm.
  • Breathe while holding the pose.


  • Avoid if there is knee or low back injury

Benefits of Half Frog Pose

  • Opens the groin, hips, thighs and chest
  • Improves digestion

Half Frog Pose Details

Sanskrit Name
Ardha Bhekasana
ard-ha BAY-KAH-sah-nah
Pose Level
Nasagre (Tip of the nose)
Pose Type
Backbends, Chest Openers, Hip Openers
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