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Bhekasana – Frog Posture

Translation: Bhek- frog; asana- posture.

Bhekasana (the frog pose) is an advanced pose and requires a lot of flexibility in the hips in the internal rotation direction. It is also quite intense in the shoulders.

Bhekasana preparatory poses

For hips
For shoulders

This pose could be very intense for the knee and the shoulders, so be aware and approach slowly and step by step


  • Start by lying down on your front,
  • Inhale, come up onto the forearms so that you can lift your head and upper torso.
  • Exhale, bend your right knee, and bring the heel toward the right hip. Using the left forearm for support, reach back with your right hand and clasp the inside of your foot. Use the bind for support and bring the left leg into the same position.
  • Inhale, rotate your elbows toward the sky, so that your hands are over the top of the feet. (Your palms should be on the tops of the feet) Using the hands press the heels down towards the floor.
  • Square your shoulders with the front of the making sure they are down and away from the ears. Keep the chest lifted.
  • Keep the breaths long and strong,
  • Exhale, release the posture, and come into relaxation.


  • To begin with, practice using only one leg at a time, practicing for the same amount of time on each
  • You may place the heels onto the buttocks (without rotating the elbows) rather than beside the hips until your increase flexibility


  • Opens up the hip joints.
  • Stretches and strengthens the lower back.
  • Relieves menstrual cramps.
  • Enhances the digestive functioning of the body.
  • Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, throat, and deep hip flexors (psoas)
  • Strengthens the back muscles
  • Improves posture


  • Rotator cuff injuries
  • High or low blood pressure
  • Migraine
  • Insomnia
  • Lower back, neck or shoulder injuries

Looking for more postures? check our Yoga asana library.