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How to carry out ardha bhekasana

HOW TO CARRY OUT ARDHA BHEKASANA

Ardha Bekhasana or half frog pose, lets see how to carry out the half frog pose.

Firstly in Sanskrit, ardha means “half”, bheka means “frog” and asana  obviously “pose”. Therefore this asana we translate as “the half frog pose”. This pose is thus called so because the shape of the legs bent that this pose assumes mimic the shape of the legs of a frog.

It should be said however that in some schools this asana is also known with the name Ardha Mandukasana or Eka Pada Bhekasana, the “one legged frog pose”.

HOW TO CARRY OUT ARDHA BHEKASANA

  • Begin in Ardha Bhujangasana
  • Bend your right knee and bring your heel towards your right buttock. Then, by moving the weight on the left forearm, turn your right hand backwards and grip the inside of the foot. The base of your palm should press against the neck of the foot.
  • Press the foot towards the gluteus. Then when and if you are flexible enough, move the foot slightly towards the outer side of the body by pushing it towards the ground, at the side of the buttock. Keep always and however your knee aligned with your hip.
  • Align your shoulders with the front part of the mat and try to keep the left shoulder well raised. Press down with your left elbow to maintain your bust raised. Keep your neck stretched and look forward. Once you get in this position try to hold it for a few seconds or until you can.
  • Rest for a few seconds in Makarasana and then repeat with the left leg for the same period of time.

BENEFITS OF ARDHA BHEKASANA

  • If Practiced with constance, it reduces knee traumas, and helps to reduce the problem of flat feet.
  • Stretches the whole front part of the body, ankles, thighs and groin, abdomen and chest, the front part of the neck and the hip  flexors (psoas muscles).
  • Revitalizes the articulation of the knee and strengthens the muscles around the knee.
  • It strengthens the back muscles and improves posture.
  • Stimulates the abdominal organs, intestines and facilitates digestion.
  • Opens the chest and activates the heart, improves blood circulation and breathing.
  • Increases the blood flow at the level of the uterus and ovaries.

If you want to deepen and to start with the basics of yoga take a look at our ebook yoga for everyone

 

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