Pose sheet

Half Frog Pose

Ardha Bhekāsanaअर्ध भेकासन

Lie face down, hold one foot, and lift your chest on the opposite forearm.

Open this pose in the 3D body

Steps

Support

Opposite forearm, pubis, thighs, and the straight leg's instep.

Enter

Lie face down, legs straight and forearms resting on the floor.
Cross your left forearm in front, elbow under your shoulder.
Bend your right knee; hold the instep with your right hand.
If comfortable, point your fingers forward and your elbow up.
Gently press your foot toward your buttock and lift your chest.

Hold

Keep your pubis grounded and your knee aligned with its hip.
Keep your left leg straight and your hips level.
Press your left forearm down without sinking into that shoulder.
Gently engage your abdomen and face your chest forward.

Exit

Slowly release your foot and straighten your leg.
Lower your chest; switch sides and repeat.

Breathing: Inhale and exhale throughout the hold.
Duration: Five breaths per side.

Adapt

Adaptations

StrapLoop a strap around your foot to reach it.
Chest supportRest chest and armpits on a bolster; move your forearm forward.
Less extensionMove your supporting forearm farther from your chest, lowering your torso.
Simple gripHold your foot without turning your hand or lifting your elbow.

Variations

Bhekāsana: hold both feet, with neither forearm supported.
Side-lying: hold your upper foot toward your buttock.
Frog/bow: press one foot down; kick the other back.

Signals of effort

Deep flexion of one knee.
Spinal extension with the chest lifted.
Holding the foot behind the body.
Weight on a single forearm.