The Ardha Bhekasana is one of an advanced variations of Bhujangasana that shares a similar back-bend foundation. The pose prepares the body to attain the full frog pose by opening up the hip joint as well stretches the whole upper body.

It is an asymmetric stretching posture where the focus is on opening the hips, simultaneously stimulating the shoulders, chest, and thighs.

In terms of follow-up practice, Ardha bhekasana is the Best yoga pose for runners, dancers, walking long distances and outdoor sports and activities.The pose not only helps to improve body posture but also stimulates the abdominal and internal organs.

Ardha Bhekasana Meaning

The name Ardha Bhekasana is derived from the Sanskrit Language. there Ardha, meaning “half,” Bheka, meaning “frog,” and asana, meaning ” yoga posture.” As the name suggests, it is commonly referred to as half frog poses in English. This pose resembles the frog’s leg and hence the name.

It’s also known as Eka Pada Bhekasana (One-Legged Frog Pose), Ardha Mandukasana, as the only leg is involved at a time to get into the posture.

Ardha Bhekasana yoga pose performed while lying prone. It involves bending one leg at the knee and bringing the heel towards the same-side buttock, stretching the quadriceps and flexors of the leg. This pose can massages the abdominal organs, enhance the flexibility and mobility of the knees, and stretches the quadriceps.

Practice Guide to Perform Ardha Bhekasana (Half Frog Pose)

It proceeds to break down the pose into manageable components, providing detailed instructions on body positioning, alignment, and breathing techniques essential for executing Half Frog Pose correctly. Illustrations or images may accompany the instructions, aiding practitioners in understanding the nuances of each step.

Preparatory Poses

How to do Ardha Bhekasana

Starting position: Start with prone position, lie down on your stomach on a yoga mat or soft surface. Place your forehead on the mat, ensuring your neck is in a neutral position.

Bend right knee: Bend your right knee and bring it’s heel toward the same-side buttock. Bring your right hand to the top of your right foot and slide your fingers over the top of the foot and curl them over the toe tips.

Left leg position: Keep the left leg straight, with the toes pointed away from you.

Adjust your position: Slowly press your right foot toward the buttock; Making sure to keep your knee in line with your hip.

Settle into the pose: As you inhale, gently lift your chest and head off the mat. Use your left forearm for support, keeping it on the floor.

Engage your breath: Breathe deeply and slowly, allowing the stretch to deepen with each exhalation. Make sure you’re not straining or pushing yourself too hard.

Maintain the pose: Hold this position for 30 seconds to 1 minute, breathing steadily and deeply.

Release: Slowly release the pose by gently lowering your chest and head back down to the mat. Straighten your right leg and rest.

Repeat on the other side: Perform the same steps with your left leg to complete the stretch on both sides of your body.

Beginners Tips

Beginners might find it difficult to perform or during lift up your torso using one hand. For it, you may support the lift of the upper torso with a bolster under your lower ribs. And use a strap looped around your foot.

Follow-up Yoga Poses

Precautions & Contraindications

  • Always listen to your body and not force yourself into any position that causes pain. If you have any pre-existing conditions or injuries, it’s advisable to consult with a yoga instructor before attempting Ardha Bhekasana or any new yoga pose.
  • People with arthritis in the knees or ankles may wish to avoid the pose.
  • Insomnia patients also should away from this pose.
  • People with migraines should avoid this pose.
  • Avoid this pose if you have any neck injuries or shoulder injuries, and lower back injuries.

Benefits of Ardha Bhekasana

Abdominal Massage: The compression and stretching in this pose can gently massage the abdominal organs, aiding digestion and promoting better functioning of the digestive system.

Knee Flexibility: It can enhance the flexibility and mobility of the knees by stretching and improving the wear and tear mechanism of the joint, as you mentioned.

Quadriceps Stretch: The pose stretches the quadriceps and front of the thighs, potentially alleviating tightness in this area due to prolonged sitting or physical activity.

Sports and Activities: The biggest benefit of this pose, for those people who are involved in outdoor sports and activities because it reduces the risk of knee injuries when practiced regularly.

Lower Back Strength: Ardha Bhekasana engages the muscles of the lower back, helping to strengthen and stabilize this area, potentially reducing discomfort and improving posture.

Reduces Belly Fat: The pose engages the abdominal muscles, contributing to their strength and toning. While it won’t directly shed fat around the belly, it can help improve muscle tone in the area.

Stimulates Thyroid Gland: Ardha Bhekasana yoga poses involve stretching or engaging the neck muscles can indirectly stimulate the thyroid gland. Activation of the thyroid gland can potentially aid in regulating metabolism


Ardha Bhekasana, also known as Eka Pada Bhekasana or half frog yoga pose is a fantastic yoga pose with a wide array of benefits. Its impact on the body is comprehensive, opens hips, simultaneously stimulating the shoulders, chest, and thighs.and enhancing both flexibility and strength.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional