Half-Frog Pose (Ardha Bhekasana)

Half Frog pose (Ardha Bhekasana) is a hip and back stretch yoga pose for beginners that will strengthen your hips, feet, knees, chest, neck, and back. The name begins with half, or ardha, thanks to its uneven behavior, which implies only one leg is stretched. The application of half Frog pose is very effective on the lower back and forms a part of the acrobatic stunt yoga sequence. This can help to open your chest and heart.

Half-Frog Pose

Beginners’ Tips

You can support your upper body by putting a bolster below your chest and armpits. You can use a strap whorled around your foot if you want. If you can't reach it easily, reaching your foot while not turning your hand forward could also be intense enough for your quad.


NOTE: Before you start this, consult your doctor or an exercise professional about this pose. Don't try to do it alone.


Tip To Do -

1 - Lie on your stomach, and rest on your forearms in a sphinx position, elbows beneath the shoulders.
2 - Tighten the pubis and draw your belly in. Cross the left forearm before the body. Bend your right knee and reach back with the proper hand to carry the heel of your foot, actuating the foot in towards your right hip. Soften the highest part of the right thigh.
3 - As your foot approaches your buttocks, pivot your hand so that your heel presses against the highest part of your foot, your fingers point forward, and your elbow points upwards.
4 - Keep your upper body forward-facing, your chest open, and your front arm engaged with the ground.
5 - Take a few deep breaths before slowly releasing the footer. Repeat on the opposite side.


The Advantages of the Half Frog Pose

1 - It stretches the thigh muscles and hip flexors.
2 - It improves back flexibility.
3 - Open the chest and shoulders.
4 - It stimulates your energy.
5 - Excellent stretching for runners and cyclists.

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