The name Ardha Bhekasana is derived from the Sanskrit Language. there Ardhameaning “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 resembled the frog’s leg and hence the name.

The Ardha Bhekasana is one of many variations of Bhujangasana. Like Bhujangasana it is an intermediate back-bending asana.  It is kind of the most challenging deep groin opener pose as well stretches the whole upper body.  In this yoga sequence where the focus is on opening the hips,  shoulder, legs, and back. This asana not only helps to improve body posture but also stimulates the abdominal and internal organs.

It is also known as Eka Pada Bhekasana (One-Legged Frog Pose), Ardha Mandukasana.

It is the Best yoga for runners, dancers, walking long distances and outdoor sports and activities.

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.

How to do Ardha Bhekasana (Half Frog Pose)

  • To come in Half Frog Pose, first of all, you need to lie down on your belly, and rest on your forearms in Sphinx pose OR forearms against the floor and lift your head and upper torso.
  • Firm the pubic bone down and draw your belly in.
  • Then, take a few breaths here and supporting yourself on the right forearm.
  • Now, bend your left knee and bring the heel toward the same-side buttock. Bring your left hand to the top of your left foot and slide your fingers over the top of the foot and curl them over the toe tips.
  • After that, slowly press your foot toward the buttock; Making sure to keep your knee in line with your hip.
  • Don’t push more if you feel uncomfortable OR hurts your knee.
  • Lift your chest and press down your elbow.
  • Finally, keep your upper body comfortably facing forward, chest open, front arm engaged.
  • Maintain this position as you feel as comfortable with normal breaths. Repeat on the other side. and you can try the full pose-both legs at the same time.
  • If your knee hurts or feels uncomfortable, ease up on the pose a little, don’t press too hard with the hand. 

Preparatory Poses

Advanced Poses

Benefits of Ardha Bhekasana (Half Frog Pose)

  • Ardha Bhekasana stretches the ankles, groins, chest, front of the legs and deep hip flexors.
  • It is beneficial for the back as it increases flexibility in the back muscles, psoas muscles, and mobility in the spine as well. 
  • This asana is especially beneficial for females, as it is very effective in easing menstrual cramps as well as menopausal symptoms. 
  • It also helps improve body posture.
  • This pose improves digestion by stimulating the internal abdominal organs.
  • It is not only a very good posture to extends the hips and the quadriceps but also the throat, chest, abdomen, groin, thighs, and ankles.
  • 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.
  • It also improving spinal column alignment and prepares the body for back bending poses as well.
  • Ardha Bhekasana stimulates the Svadisthana (spleen or sacral) chakra. 
  • Ardha Bhekasana is therapeutic for sciatica, asthma, infertility, and osteoporosis.


  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep a 3-5 hour gap between your practice and meal.
  • People who suffer from migraines avoid this pose, due to the potential pressure in the shoulders.
  • People with arthritis in the knees or ankles may wish to avoid the pose.
  • Insomnia patients also should away from this pose.
  • Avoid this pose if you have any neck injuries or shoulder injuries, and lower back injuries.


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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