Half Frog Pose (Ardha Bhekasana)🐸

ardha (half) + bheka (frog) + asana (pose)

There are days when we feel more like a tadpole than a full-on frog, so for those of us with a bit less range of motion in our hips & back, we have "half frog pose". This ridiculously amazing beginner-friendly (but nonetheless intermediate) backbend opens, stretches, & strengthens the hips, as well as the front & back body - top to bottom - without the intensity of our regular frog. Because it´s an asymmetric pose, only 1 leg is bent at a time which makes this pose more accessible to beginners or those with restricted mobility. In this love child of Frog & Cobra Pose, the foot of your bent leg is drawn towards the outside of your hip/bottom rather than akimbo, or outwards like that of a swimming frog. In its full expression, you´ll catch your foot with the hand of your bent arm, but remember to make this a dynamic pose: your foot should be actively pressing towards the outside of your hip! You´ll definitely feel it in the front of your thighs! It´s imperative that you warm up with Cobra Pose, Sphinx, Locust, &/or Crocodile Pose, & then reward yourself afterwards with the same poses, with maybe Extended or traditional Child´s Pose tossed in for good measure. While Ardha Bhekasana may seem like a simple prone backbend/hip-opener, our little tadpole prepares us for more intense poses like Frog & Bow Pose. Now, what are you waiting for? - hop to it!

Benefits:

• deeply stretches the lower part of the body, from hip flexors to toes, including (& especially) the quads, the glutes, the pelvic floor muscles, the hamstrings, & feet

• stretches & strengthens the back, triceps & biceps

• opens the heart, & engages the chest & rib cage to support the backbend

• improves spinal mobility

• therapeutic for back pain

• helps improve posture & relieve neck stiffness caused by long hours at a desk, hunched over a computer, or driving

• stretches the abdominal muscles

• stimulates digestive muscles

• helps alleviate menstrual cramps.
  

Remember: elbows should be pointing towards the ceiling, & your shoulders forward & as level as possible. For support & extra lift, keep your opposite forearm on your mat, palm down. Be mindful about not twisting your hips: your body´s weight should be evenly distributed on the front hips. Remember that Cobra & Crocodile Pose are both excellent variations if this little tadpole isn´t available to you yet.

Props: yogis with limited flexibility can place a bolster under the lower ribs to support the upper body (creating a Half Supported Frog Pose). A yoga strap around the raised foot will allow you to square off your shoulders & find alignment through your spine - you can even keep both arms on the mat as in Sphinx Pose with the strap looped around your chest.

Modify or avoid Half Frog Pose if you

• have had any spine, shoulder, hips, knee or foot injury (consider using a bolster)

• are recovering from abdominal, heart, spine, hips, or knee surgery

• suffer from spondylolisthesis of the spine

• are pregnant, have given birth in the last 8 weeks, or have undergone a caesarean