Half Frog Yoga Pose or Ardha Bhekasana Steps and Benefits

by Tanmay Joshi
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Ardha Bhekasana (also known as Half Frog Pose) is one of the basic, fundamental yoga poses that strengthens and stretches the entire body, especially the back and hips.

It requires only basic flexibility, making it accessible to beginners who have just started yoga or those who haven’t practiced in a while.

Below, you’ll see step-by-step instructions on how to perform Ardha Bhekasana correctly, as well as plenty of additional information to help you understand what it can do for your health and well-being.

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What is Half Frog Yoga Pose?

Half frog pose is a yoga pose that offers a deep stretch in your glutes and hamstrings. It’s also referred to as Ardha bheka asana in Sanskrit. Because it stretches and opens up these areas of your body, it can be a great hip opener.

And, if you add an inhale to part of it, you’ll get some added lower back benefits, too. This pose activates and stretches out all different layers of muscle tissue in your hips.

Read more:  Urdhva Dhanurasana Posture

How to do Ardha Bhekasana?

  • Lie down on your stomach, resting on your forearms in the Sphinx position.
  • Place your elbows under the shoulder.
  • Firm your pubic bone down and pull your stomach in.
  • Bring your left forearm in front of your body to lift your torso.
  • Now, bend the right knee and reach backward with your right hand to hold your foot’s top part and pull it towards your right hip to meet the waistline.
  • Press your foot’s top part with your hand, and your elbow should point in the upward direction.
  • Keep your upper body facing in the forward direction, chest outstretched while keeping the front arm engaged.

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Benefits of Ardha Bhekasana


Ardha bhekasana is an amazing asana for your back and hamstrings. It works by stretching your spine gently and lengthening your legs without putting pressure on these areas.

Practicing Ardha bhekasana also enables you to hold longer poses such as dhanurasana, making it easier for you to stay in these poses longer with less strain on your back.

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Five Benefits Of Half Frog Pose Yoga


Half Frog Pose, or Ardha Bhekasana, is a yoga pose that works out the knees, ankles, and feet. It’s also an intense stretch that requires flexibility in your legs, hips, and lower back. Half Frog Pose can be done from the floor on your hands and knees.

Here are five benefits of Half Frog Pose Yoga that will have you hopping to the mat!

Builds Upper-Body Strength

Half frog pose firmly establishes strength in your core and upper body. It does so by strengthening your lower back, shoulders, and arms. This pose can open the muscles in your chest and shoulders and gradually increases the strength in your upper body.

Improves Hip Strength

Half Frog Pose, or Ardha Bhekasana, works to open up your hips and stretch out any tension that may be stored in them. Your hips are a major component of your core strength and stability system, so it’s essential to take care of them by practicing poses like the Half Frog pose. This pose will help you build strong muscles in your legs, allowing you to move through life easily.

Increases Balance and Flexibility

Not only does the Half Frog pose strengthen your leg muscles, but it also improves your balance and flexibility. This pose stretches and strengthens your hamstrings, quads, glutes, hips, shoulders, and back.

In addition to these physical benefits, it can help you improve concentration and relieve stress. On days when you’re feeling particularly tense or unfocused during work, all you have to do is hop on over to yoga class and try Half Frog Pose!

Reduces Knee Pain

Knee pain is a common complaint among those who have suffered knee injuries, are obese, or often sit for extended periods of time. Knee pain can also stem from an underlying medical condition such as osteoarthritis or rheumatoid arthritis.

Asanas like half frog pose yoga help with knee pain by releasing tension in and around your knees. Additionally, as you work to deepen the half frog pose, you’ll notice your hips are gradually becoming more flexible and open, which allows your leg muscles to loosen up and alleviate pressure on the knees.

Stretches The Quadriceps

Half frog pose stretches your quadriceps or front thigh muscles. When these are tight, it can cause lower back pain and knee pain because you have to overwork them constantly.

If you’re doing yoga for flexibility, you must focus on stretching your quadriceps along with a couple of other key areas. This way, you’ll prevent injuries and increase overall flexibility to stay injury-free while continuing to lose weight.

Precautions While Practicing Ardha Bhekasana

Ardha Bhekasana is a simple asana that needs to be practiced with care. There are chances of sustaining injuries if it is not practiced properly.

People suffering from back, leg, and knee injuries should avoid Ardha Bhekasana. For people with slipped disc problems, Ardha Bhekasana should not be attempted without consulting a doctor.

Discussed below are a few precautions that must be followed while practicing Ardha Bhakasana:-

  • Pregnant women should not practice Ardha Bhekasana without a doctor’s consultation. Both mother and child are prone to high risk if this pose not done correctly.
  • Women who have recently become mother or undergone a hysterectomy can practice Ardha Bhekasana after getting clearance from their doctors.
  • Individuals who suffer from high blood pressure, Ardha Bhekasana should be avoided as it can trigger these conditions in some individuals.
  • Also, people with weak knees or joint pains should avoid practicing Ardha Bhekasana as they might sustain injuries during its execution.

Is It Difficult To Master Half Frog Yoga Pose?

Ardha bhekasana is a yoga pose that is a beginner or intermediate-level posture, meaning it takes some effort to master.

If you’re ready to dive into the half-frog pose, ensure you have adequate hip flexibility and core strength to achieve proper alignment for your body.

If you don’t know what Ardha bhekasana looks like or how to do it correctly, consult an experienced yoga instructor who can help support your transition into the half frog pose safely.

And remember, with patience and practice, most of us will one day be able to perform half frog—it just might take a while!


Q.1. What is half frog pose good for?

Ans. Half frog pose (Ardha bhekasana) is one of a series of yoga asanas or body positions that stretch and open your hips. These poses are beneficial to people with hip discomfort or back pain but also to anyone who wants better overall strength and flexibility. You can reap great rewards from practicing it regularly.

Q.2. What does half frog stretch?

Ans. Half frog pose is a yoga posture that opens up the hips and hamstrings while engaging core strength. Apart from stretching your quadriceps, this pose also helps strengthen back muscles. While commonly referred to as half frog pose, in Sanskrit, it’s known as Ardha bhekasana.

Q.3. Why is the half-frog pose so hard?

Ans. The half frog pose, Ardha bhekasana (pronounced ar-da be-KAH-sah-Nah), can be one of yoga’s most difficult poses to master. But if you got the technique, it is pretty simple. Only basic flexibility is enough to master this pose. During the initial days, you may experience difficulty holding your toes while lifting up your chest to practice a half frog pose. But with a few days of practice, you can master it.

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