Bhekasana
(Frog Position)

This yoga pose opens the hips and knees, relieving stress from the lumbar region of the back and spine. While strengthening the legs and core, it has a coiling affect similar to the Catipilar Transitionary Position. Frog yoga pose is balanced by spinal lengthening asanas, or forward bend poses.

Benefits

Hip Strengthening

Spinal Realignment

Menstrual Discomfort

The focus of your gaze improves concentration and balance.

Frog Position strengthens the thighs, hips, and core.

This pose opens and stretches the groin, hips, and inner thigh, as well as the soles of the feet.

Contraindications/Cautions

Hip Replacement

Plantar Fasciitis

Performing the Asana

From Mountain, turn the toes outward slightly, followed by the knees, and a slight opening of the hips. With your hands on your hips, gently bend at the knees and lower your pelvis downwards towards your mat. Continue to lower as your heels come up off of the floor and your weight is evenly distributed between the balls of your feet and pelvis.

Exhale and extend your arms between both thighs, pressing the palms spread against your mat. Lift through the breastbone, elongating your spine, and gaze forward. To release, press the palms back to the hips, and rise with an inhalation.

Anatomical Focus

Hips

Feet

Spine

Throat

Therapeutic Applications

Menstrual Discomfort

Stress Relief

Modify Your Practice

For tight hamstrings and hips, lower half-way to the floor and extend your palms in front of you, or over your head, palms facing each other. Press the shoulder blades back and down, lifting from the breastbone.