Half Frog Pose-Ardha Bekasana

Half Frog Pose

  • Ardha Bhekasana

Ardha Bhekasana (Half Frog Pose) is a prone asana that is under the intermediate category. The intense hip-opening stretch can prepare your body for many advanced asanas. The pose is challenging enough to engage the hip flexors and stimulate the inner hips. Thus, the hip flexors are strengthened and stretched. 'Ardha' means half, 'Bheka' means frog in Sanskrit and 'Asana' means Pose. Bhekasana works on Vishuddha Chakra, Anahata Chakra, Swadhishtana Chakra and Muladhara Chakra. 

Steps to do Half Frog Pose / Ardha Bhekasana

  • Lie down on the stomach.
  • Fold right leg, press the heel down towards the mat with the right palm.
  • Make sure the elbow is pointed to the ceiling and fingers pointing forward.
  • Inhale and lift the chest up, by pushing up with the help of the other hand.
  • Keep breathing in and out while holding the pose.
  • Now exhale slowly and relax your hand and legs.
  • Repeat on the other side.

Tips for beginners

  • Practice asanas like Bhujangasana(Cobra Pose), Sarpasana(Snake Pose), Marjari Asana and Gomukhasana.
  • 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.
  • In case of ankle or knee issue, avoid this pose.


  • Bhekasana(Frog Pose) is a variation of Ardha Bhekasana
  • Intensity of Ardha Bhekasana can also be increased by using a strap.