Pose library›Backbend
Intermediate · Backbend

Half Frog Pose
Ardha Bhekasana

A prone one-sided backbend that stretches the front thigh while opening the chest.

Instructional illustration of Half Frog Pose
LevelIntermediate
Pose typeBackbend
Primary focusThighs, Shoulders

How to practice Half Frog Pose

  1. Lie on your belly and prop onto one forearm.
  2. Bend the opposite knee and reach back for the foot or ankle.
  3. Turn the hand so the fingers point forward only if the shoulder allows.
  4. Gently draw the heel toward the outer hip while lengthening the chest.

Practice tips

  • Use a strap around the foot.
  • Keep the supporting elbow slightly forward.
Practice note: Avoid pressing hard on the foot or twisting the knee.
AdvertisementReserved for a relevant, non-intrusive sponsor