Frog Pose-Bhekasana

Frog Pose

  • Bhekasana

Bhekasana (Frog Pose) is an asana that is under the intermediate category. Though it looks easy, Bhekasana can be quite challenging. The adrenal glands are stimulated, which results in a surge of energy for the body. Additionally, it raises pressure in the lower abdomen, which encourages the release of digestive hormones. encourages the health of the internal organs, including the reproductive system. From the prone position, the frog pose is performed. The elbows and fingertips of the arms are reversed, pointing upward instead of downward. The gaze is upward and the head and chest are raised. The feet touch the ground when the pose is complete. 'Bheka' means Frog in sanskrit and 'Asana' means Pose. Bhekasana works on Vishudha Chakra, Anahata Chakra, Swadhishtana Chakra and Muladhara Chakra. 

Steps to do Frog Pose / Bhekasana

  • Lie down on the stomach.
  • Fold the legs with palms pressing the heels down towards the mat.
  • Inhale and lift the chest up.
  • Make sure the elbows are pointed to the ceiling.
  • Keep breathing in and out while holding the pose.
  • Now exhale slowly and relax your hands and legs.

Tips for beginners

  • Practice asanas like Bhujangasana(Cobra Pose), Sarpasana, Marjari Asana and Gomukhasana before attempting this asana.
  • You can make use of straps to pull your ankles.


  • Stretches the ankles, thighs, groin, abdomen, chest, throat and deep hip flexors.
  • Strengthens the back muscles.
  • Stimulates abdominal organs.
  • Improves posture.

Watch out for

  • People having injuries of lower back, neck or shoulders should avoid this pose.
  • People with high or low BP, migraine and insomnia should avoid this pose.
  • Avoid if having any knee or ankle issues.