Foot pressed toward the hipGaze aheadChest lifts, shoulders softStraight leg longHalf Frog Pose
Ardha Bhekāsana
Read what the gnome says
Half Frog Pose! Lie on your belly on the forearms, bend one knee, and hold the foot with the same-side hand. Gently press the foot toward the hip, keeping the hips down. Breathe, then switch. Hoppy, careful gnome.
Works on Quadriceps · Hip flexors · Chest
How to do it
- Lie face down, propped on the forearms, and bend one knee.
- Take hold of the foot with the same-side hand and press it toward the hip.
- Lift the chest, keep the other leg long and hold; switch sides.
Common mistakes
- Don’t jam the foot down: press gradually.
- Don’t pinch the knee: pad it.
- 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.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Backbend
Bow PoseIntermediate
Bridge with Arms OverheadIntermediate
Camel PoseIntermediate
Frog Pose (backbend)Intermediate
Half Bow PoseIntermediate
Locust Pose AIntermediate
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