Bhekasana (Frog Pose)

Benefits

  • Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors 
  • Increase the blood circulation in the body and Open the hip joints.
  • Enhance the digestive system.
  • Gives physical and mental stress-relief.

Tip

You can place a bolster under your lower ribs for added support and lift in the upper torso. Press your free forearm on the floor in front of the bolster.

You can use a strap looped around your foot if you can’t reach it with ease.

How to do

Begin lying face down on your mat.
Rise onto your forearms and breathe here.
Keep your knees no wider than hip’s distance apart. Bend your left knee and bring your left hand to the top of your left foot, putting gentle pressure on it to open the quadriceps. Elbow grazes your rib cage, not winging out.

  • Lie on your stomach, and rest on your forearms in Sphinx pose, elbows underneath the shoulders.
  • Firm the pubic bone down and draw your belly in.
  • Cross the left forearm in front of the body and Bend your right knee and reach back with the right hand to hold the top of your foot, pulling the foot in towards your right hip.
  • Soften the top of the right thigh.
  • If your foot is close to your rumps, pivot your hand so that the heel of your hand is pressing the top of your foot, your fingers point forwards and your elbow points towards the sky.
  • Keep your upper body comfortably facing forward, chest open, front arm engaged.
  • Hold on the pose for 45 seconds to 60 seconds. Then very slowly start to release your body

Video

Warning

  • If during this asana you have any kind of leg cramps or you have pain in your knees, then you should immediately leave that posture, do not forcefully try to do this asana.

Written by drzio

12th June 2020

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