Half Frog Pose

Half Frog Pose (Ardha Bhekasana) – Eka Pada Bhekasana

For an introduction to Half Frog Pose, we’ll start with a little bit of background to the pose.

Half Frog Pose is a stretch that opens the hips and groins possible in various ways that all come from Frog Pose.

Ardha Bhekasana is a back bending Asana. It’s thought to be a warm-up for the frog position, in which both legs are bent. 

Because only one leg is bowed at a time, it's dubbed the half-frog stance. Ardha denotes half, while Bheka denotes a frog. As a result, the Sanskrit word Ardha Bhekasana translates as Half Frog Pose. 

The Eka Pada Bhekasana, or one-legged frog stance, is another name for the pose. Because of the thigh stretch, it is an excellent yoga pose for runners. It’s a yoga stance found in yoga therapy and traditional hatha yoga. 

Level of Difficulty – Intermediate

This pose requires active hip flexors and hip extensors, and solid abdominal strength.

How do you do half frog pose?

Preparatory poses

Before adding this pose to your yoga practice, you must do these poses. 

  • Hero Pose (Virasana)
  • Reclined Hero Pose (Supta Virasana)
  • Bridge Pose (Setu Bandha Sarvangasana)
  • Cobra Pose (Bhujangasana)
  • Locust Pose (Shalabhasana)

How to do it:

  • Lie on your back, forearms on the floor, head and chest elevated.
  • To bring the heel towards the corresponding buttock, flex the right knee.
  • Reach back with your right hand to grab the lifted foot, pressing the left forearm to the floor.
  • Rotate the elbow up to the ceiling by gently sliding the fingers towards the toes.
  • The foot is pressed towards the hip by curling the fingers on top of the toes.
  • Inhale and raise the chest, exhale, and press the foot towards the floor to deepen the pose.
  • Raise your left elbow and place your left hand on the floor.
  • Maintain a downward gaze while maintaining normal respiration.
  • Maintain the posture for a minimum of five breaths and up to 60 seconds.
  • Exhale and let go of the hand and feet, and repeat on the other side.


  • Be careful not to hyper-extend the neck.
  • Keep the hips and buttocks strong, as they will help you maintain the pose.
  • To broaden the chest, keep your ribs long; don’t round.


Using a Bolster: The most excellent prop for this asana, especially for novices, is a bolster. While elevating the upper torso, place a bolster under the lower rib. It adds to the body’s support and makes the lift easier.

Using a strap: Wrap a strap around the elevated foot with a yoga strap. Then, instead of reaching for the foot with your hand, you can grab the belt and stretch the leg even more.


  • If there is tension lifting the supporting arm, try this modification depending on your flexibility. Keep the supportive forearm parallel to the front end of the mat while holding Ardha bhekasana. 

This variation is safer since the elbows are pressed to the floor, and the shoulder does not descend.

  • Frog Pose (Bhekasana) is a more advanced pose version. First, bend both knees at the same time to get this position. Then, with both hands on the feet, elevate the chest, and keep your hips open to balance the body.


Do not do this pose if:

  • You are pregnant.
  • You have knee issues.
  • You have wrist issues.
  • You have lower back issues.
Doing the pose incorrectly may cause injury. If you experience any pain while doing this asana, stop and consult a doctor to help you correct your form or avoid damage altogether. 

If your knees experience undue stress, take the time to bend them more deeply so that the hip flexors won’t be overextended.


What does the half frog pose stretch?

Enhances spinal strength 

Strong spinal muscles are essential for a healthy back. This position strengthens the body’s trunk, stabilising the spine and preventing injuries.

Promotes blood circulation  

By striding forward with minimum bending at the knees, this asana improves blood circulation and increases energy levels in the body. It also helps absorb fat efficiently from the body and flush out toxins stored in cells.

Stretches the chest, shoulder, and arms 

All the muscles and tendons in the arms, chest, and shoulders are exceedingly functional while performing this pose. It will allow you to lift more weight with less effort.

Increases flexibility in your hips 

This asana targets the muscles that connect to the knee joint by stretching the hip flexors and hip extensors. It helps prevent chronic knee pain and improve the range of motion within joints.

Reduces belly fat 

You can reduce belly fat by using this asana regularly. It is one of the healthiest poses for a leaner body and a more robust core.

Improves digestion 

The digestive tract relies on blood flow to be healthy. With a more muscular torso, you can improve your digestion while receiving energy from the food you eat.

Boosts mood 

Yoga improves blood flow circulation throughout the body, benefiting your mental state by releasing happy hormones called endorphins.

Therapeutic benefits

  • Ardha bhekasana is an excellent posture for correcting postural issues.
  • This pose is beneficial to people who have flat feet since it increases the middle arch of the feet.
  • It relieves menopausal cramps and other menopausal symptoms.
  • This posture aids in the treatment of asthma.
  • This asana can also help those with sciatica.
  • Ardha bhekasana is a mighty stretch that strengthens the bones. As a result, it serves as a therapeutic stance for people living with osteoporosis.
  • The groins and inner thighs are stretched, stimulating the reproductive organs. As a result, executing it treats infertility as well.


This asana is a challenge to the core muscles with the proper form. Do not be afraid to go deep with your flexibility and strength training. 

Whether you are a yoga beginner or an advanced yogi, opening your chest by practising Ardha bhekasana is one of the best ways to start. It will give you more energy and provide more strength to your legs. 

So, if you genuinely want to have a stronger core and a better physique, this is the most effective asana. And the best thing is, you can do it at home!

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