Half Frog Pose Ardha Bhekasana Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Hip flexors
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Ardha Bhekasana
Visualised Target Muscle Groups
Front
Back
How to: Half Frog Pose Ardha Bhekasana
- Start on your stomach with legs extended behind you.
- Bend one knee and bring your heel towards your glutes.
- Reach back with the same hand to grab the foot.
- Keep your hips grounded and your spine neutral.
- Hold the position while breathing deeply.
Common Mistakes
- Allowing the back to arch excessively.
- Not engaging the core to support the spine.
- Forgetting to breathe deeply during the stretch.
Modifications
- Use a yoga block under your front leg for added support.
- Perform the pose with a bent knee if full extension is uncomfortable.
Tips
- Keep the hips aligned and avoid arching the lower back.
- Engage your core to maintain stability.
- Focus on your breathing as you deepen the pose.
Half Frog Pose Ardha Bhekasana Alternatives
Tags
yoga
stretch
quadriceps
flexibility
beginner
hip stretch
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