Ardha Bhekasana - Half Frog Half Frog, also known as Ardha Bhekasana in Sanskrit, is a variation of Cobra Pose that increases mobility, flexibility, and strength. Your shoulders, legs, and back are most affected in Ardha Bhekasana. Ardha Bhekasana stretches your entire upper body and strengthens the back muscles. In this pose, your chest and the entire front of your body are opened, and your lower abdomen is stretched, giving your internal organs room to expand. By opening your lungs, you can take particularly deep breaths in this pose. Half Frog also stretches your thigh muscles and the muscles around your ankles, making these parts of your body more flexible. Ardha Bhekasana strengthens the shoulders, arms, and neck. The focus during the practice is also on breathing. The exercise is particularly good for women because it can relieve uterine problems and help with menstrual irregularities. It also helps people with flat feet or fallen arches. At the same time, Half Frog pose stimulates your digestive system. The exercise also has a positive effect on the second chakra , which is activated by Ardha Bhekasana, thus stimulating sexual energy. However, avoid Half Frog pose if you suffer from insomnia, migraines, or blood pressure problems. This pose also has a negative effect on the affected body parts—shoulders, back, and knees—if they are injured. If you have knee pain, be gentle when applying pressure to your knuckles.
The correct execution of Ardha Bhekasana
Before you begin Ardha Bhekasana, check which nostril you breathe through more actively. Then, assume Bhujangasana, Cobra Pose. To do this, lie flat on your stomach, face down. Support yourself on your forearms by placing them on the floor. Your elbows are under your shoulders. Breathe in and out deeply here. Place your hands directly in front of you, palms down. Your torso is in Cobra Pose, chest up. Your legs extend straight behind you. Now begin Ardha Bhekasana by spreading your legs about hip-width apart. Once you've noticed that your right nostril is active, go into Half Frog Pose by moving your left hand to your right elbow until your left arm is in front of you. Now bend your right leg and bring your foot towards your buttocks. You can now raise your right hand and grab your right foot, pulling it toward your hip. Apply gentle pressure to open the hamstring. The stretch will increase if you pull the foot down toward the floor next to your hip. Make sure your elbow is close to your ribcage and not pointed out. Turn your hand over until your fingertips point toward your torso. This rotation will bring your elbow further up and position the heel of your hand against your leg. Now continue to stand up through your chest. Stay in Ardha Bhekasana for at least three deep breaths, then repeat Half Frog on the other side.
Tips for the Half Frog
If your back isn't strong enough for the exercise, you can place a pillow under your ribs to help you maintain the position. When performing Half Frog, try to keep your body straight and avoid twisting to the side. Deep breaths will help you settle into the pose. You can also modify the exercise by extending your lower arm. This will further intensify the stretch. You can also prepare for Ardha Bhekasana by practicing Bow Pose , Sphinx Pose, and Hero Pose .
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