Pose library›Backbend
Advanced · Backbend

Frog Pose
Bhekasana

A deep prone backbend that strongly stretches the quadriceps and front body.

Instructional illustration of Frog Pose
LevelAdvanced
Pose typeBackbend
Primary focusThighs, Chest

How to practice Frog Pose

  1. Lie on your belly and bend both knees.
  2. Reach back to hold the feet or use straps.
  3. Turn the fingers forward only if the shoulders and knees allow.
  4. Press the feet gently toward the outer hips while lifting the chest.

Practice tips

  • Practice Half Frog Pose first.
  • Keep the knees no wider than comfortable.
Practice note: Avoid forcing the knees, ankles, shoulders or lower back; seek guidance.
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