The word “Ardha Bhekasana” is derived from a Sanskrit word “Ardha” meaning “half”, “Bheka” meaning “frog”and “Asana” meaning “posture” or “seat”. It is commonly called as “Half Frog Pose” in English.

STEPS TO BE FOLLOWED:

• Please low down on your chest (prone line).
• Now get your feet together, and arms by the side of the body.
• Bend your left leg and hold the left foot with your left hand, getting the left heel close to the left buttock, as much as possible.
• Keeping your right forearm on the mat, lift your chest up and look forward keeping your shoulders pulled back.
• Hold this posture as long as 30 seconds to 1 minute.
• Repeat the same from the opposite side.

BENEFITS:

• It helps in stretching the hamstrings (front of the the thighs).
• It helps in increasing the ankle mobility.
• It helps in reducing back pain.
• It is very useful in stimulating reproductive organs, abdominal organs, also thyroid glands.
• It improves digestion.
• It prepares body for other back bending asanas.
• Regular practice of this asana helps in reducing the knee injuries as it stretches muscles around the knees.

CONTRA-INDICATIONS:

• Recent injury to neck, shoulders, hip joints, knee joints.
• People with arthritis in the knees and ankles should be avoided.

DISCLAIMER: – PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT.