Frog Pose (backbend)

Bhekāsana

Read what the gnome says

Frog Pose backbend! Lie on your belly, bend the knees, and hold the feet with the hands. Press the feet toward the floor beside the hips, lifting the chest. Keep the hands and feet stacked, the knees close to the ground. Don't force the ankles. Breathe, and croak happily.

Works on Quadriceps · Spinal erectors · Hip flexors

How to do it

1. Come onto the belly, bend the knees and take hold of the feet.
2. Press the feet toward the floor, heels toward the hips, and lift the chest.
3. Open the knees wide, keep the neck long and hold; release with care.

Common mistakes

• Don’t jam the feet down: press gradually.
• Don’t pinch the knees: pad them with a blanket.
• Don’t crank the neck.

Benefits

• Opens the chest, front of the hips and shoulders.
• Strengthens the muscles along the back.
• Counters long hours of sitting and rounding forward.

Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Backbend

• Bow PoseIntermediate
• Bridge with Arms OverheadIntermediate
• Camel PoseIntermediate
• Half Bow PoseIntermediate
• Half Frog PoseIntermediate
• Locust Pose AIntermediate