Basic SittingBeginner

Frog Pose

Bhekasana

Frog Pose (Bhekasana) presses the feet toward the floor while lifting the chest, stretching front thighs and opening the shoulders in a prone backbend.

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How to Perform

1
Lie prone with legs extended and arms alongside body.
2
Bend knees, reaching back to hold inner arches with corresponding hands.
3
Rotate palms to face down, fingers pointing toward head, and press feet toward mat beside hips.
4
Lift chest and gaze forward while drawing shoulders back and keeping elbows stacked over wrists.
5
Hold 3–5 breaths, release feet gently, and rest on belly before repeating.

Benefits

Deeply stretches quadriceps, hip flexors, and ankles.
Stimulates abdominal organs while strengthening back body.
Improves mobility of knees and ankles, supporting healthy arches in the feet.

Alignment Cues

Wrists stack under elbows as palms press feet.
Tailbone lengthens toward knees to reduce lumbar compression.
Chest lifts forward while gaze stays soft.
Feet track straight back with toes pointing behind.

Common Mistakes

No common mistakes listed.

Contraindications

• Knee ligament injury
• Low back compression or sacroiliac instability
• Shoulder issues limiting internal rotation

Recommended Props

Strap around anklesBlanket under knees