How to Achieve the Perfect Half Frog Pose

Ardha Bhekasana or the Half Frog pose is an excellent backbend that extends to opens the shoulders, chest, and thighs all at once.

 Young woman doing yoga in the park in a half frog pose on an eco friendly yoga mat. The sky is blue and the grass is green. She is wearing all black yoga athleisure wear


  • Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas)
  • Strengthens the back muscles Improves posture
  • Stimulates the organs of the abdomen

The Pose

  • Lie on your belly and press your forearms against the floor and lift your head and upper torso
  • Option to support the lift of the upper torso with a bolster under your lower ribs, and press your free forearm on the floor in front of the bolster
  • Bend your right knee and bring the heel toward the same side buttock
  • While supporting yourself on the left forearm, reach back with your right hand and clasp the inside of your foot
  • Gently rotate your elbow toward the ceiling and slide your fingers over the top of the foot and curl them over the toe tips
  • Press the base of your palm against the top of the foot
  • Square your shoulders facing forward and press down with your elbow to avoid collapsing into your left shoulder and lifting your chest
  • Repeat on the other side for the same length of time
  • Once your thighs and groin open enough, take both feet into both hands 

Breaths Hold for 3-5 breaths


  • If you have high or low blood pressure
  • Migraine Insomnia
  • Low back, neck, or shoulder injuries

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