Steps
Support
Abdomen and front of pelvis; hands on tops of feet.
Enter
- Lie face down with your legs hip-width apart.
- Exhale, bend your knees, and hold each foot with its corresponding hand.
- Exhale and lift your chest and head.
- Turn your hands; your fingers and toes point forward.
- Press the tops of your feet down outside your hips.
Hold
- Keep your knees hip-width apart.
- Point your elbows upward and keep your forearms vertical.
- Keep both sides of your pelvis facing the floor.
- Draw your shoulder blades together and lift your breastbone.
Exit
- Exhale and gradually reduce the pressure from your hands.
- Release your feet, straighten your legs, and lower your chest.
- Rest face down.
- Breathing
- Exhale when lifting and releasing; breathe without holding.
- Gaze
- Gaze upward.
- Duration
- 15–30 seconds.
Adapt
Adaptations
- Initial gripKeep your fingers pointing backward if turning your hands is difficult.
- Torso supportPlace a rolled blanket or bolster just below your rib cage.
- Half Frog with a strapBend one knee; loop a strap around your foot and hold it.
- Half Frog on a chairSit, bend one knee, and hold your foot beside your hip.
Variations
- Ardha Bhekāsana: bend one knee; support opposite forearm.
- Half Frog/Half Bow: combine both grips.
- Advanced Supta Bhekāsana: supported on crown, elbows, and knees.
Signals of effort
- Deep flexion of both knees.
- Spinal extension with the chest lifted.
- Extended wrists pressing the tops of the feet.
- Supta variation: weight on crown, elbows, and knees.
