How to do Ardha Bhekasana (The Half Frog Pose): Steps & Health Benefits

Health benefits of Ardha Bhekasana include Stretches muscles in the shoulders, chest and abdominal, Increase Spine Flexibility, Improves Digestion, Stimulates the Reproductive Organs, Strengthen Calves, Ankle and Hamstrings Muscles, Helps t

Updated: June 1, 2018


Ardha Bhekasana is one of the most important  and advance asana in yoga with lots of health benefits. It is also known as The Half Frog Pose. The name Ardha Bhekasana actually comes from Sanskrit words, it is a combination of three words, where Ardha means Half, Bheka means Frog and Asana means Pose, so the combination of all the words, it pronounced as The Half Frog Pose. Ardha Bhekasana is an exceptional stance, which profoundly opens your crotch and when you are practicing this asana your body pose looks like the stance of a frog, so this Yoga Pose named as The Half Frog Pose.

Ardha Bhekasana has lots of health benefits; among that some of the health benefits of Ardha Bhekasana include Stretches muscles in the shoulders, chest and abdominal, Increase Spine Flexibility, Improves Digestion, Stimulates the Reproductive Organs, Strengthen Calves, Ankle and Hamstrings Muscles, Helps to Reduce Back Pain, Stimulates the Thyroid and Pituitary Glands, Helps to Reduce Belly Fat and Relieves Stress and Anxiety.

Before we go to do this asana, we should know for whom this Ardha Bhekasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Ardha Bhekasana (The Reverse Prayer Pose):

  • To start this asana get onto the yoga mat and lie down on your stomach. Your elbow should place below the shoulders. 
  • Now, solid your pubic bone has downed along pull back your belly in.
  • Then, cross your left lower arm before the body.
  • At that point, twist your right knee towards your back and bring your right hand and try to grab the top of the right foot. As you doing this, tenderly pulls your foot towards the outside of your right hip zone.
  • Attempt to mellow the top of the right thigh, turn your fingers towards the front, if your body is allowed.
  • At this point, try to turn your right side body in the forward direction and you should look forward. 
  • At this point, breathe normally
  • Hold this position as much as your body is comfortable. 
  • For beginners, try to be in this position for 5 to 6 breath.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana with opposite leg. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Ardha Bhekasana (The Reverse Prayer Pose):


Ardha Bhekasana Stretches Shoulders, Chest and Abdominal Muscles:

Different studies have been proven that the practice of Ardha Bhekasana, can stretch your shoulders, chest and abdominal muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Ardha Bhekasana helps to prevent injury in shoulders and abdominal during exercise and other works.

Ardha Bhekasana Increase Spine Flexibility:

Different studies have been proven that, regular practice of this Ardha Bhekasana can help to improve the flexibility in the spine and its keep our spine straight and strong because, while doing Ardha Bhekasana, our spine posture is little bit backward, which helpful to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Ardha Bhekasana Improves Digestion:

One of the best health benefits of Ardha Bhekasana is, its improving the digestion. Different studies have been proven that Regular practice of Ardha Bhekasana can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation.

Ardha Bhekasana Stimulates the Reproductive Organs:

Practicing of Ardha Bhekasana on a regular basis can enhance sexual performance because while doing Ardha Bhekasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Ardha Bhekasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Ardha Bhekasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Ardha Bhekasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Ardha Bhekasana also help to prevent injury in calves and hamstrings during exercise and other works.

Ardha Bhekasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Ardha Bhekasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Ardha Bhekasana Stimulates the Thyroid and Pituitary Glands:

Different studies have been proven that regular practice of Ardha Bhekasana on a regular basis can improve the thyroid and pituitary gland health, because it creates a lot of pressure on the thyroid gland in the neck region, due to this our body promotes the secretion of thyroxin hormone, which is very beneficial for hypo and hyperthyroidism.

Ardha Bhekasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Ardha Bhekasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Ardha Bhekasana Relieves Stress and Anxiety:

While we are doing this Ardha Bhekasana, our blood circulation gets increase, which also helps to improve the blood flow to the brain, which mean our brain will get sufficient amount of oxygenated blood and nutrition, which helps to improve the brain function and it also helps to reduce the various types of issue, such as stress, anxiety, headache, etc.

Health benefits of Ardha Bhekasana


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