Half Frog Pose

Ardha Bhekasana

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
Pronunciation: ard-ha BAY-KAH-sah-nah
Pose Level: Intermediate
Drishti: Nasagre (Tip of the nose)
Pose Type: Backbends, Chest Openers, Hip Openers

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