Advancedprone

Bhekasana

भेकासन

Bhekasana, or Frog Pose, is an advanced backbend that deeply stretches the quadriceps, hip flexors, and shoulders. It requires significant flexibility and strength in the back and legs.

Anatomy Involved

Benefits

Stretches the quadriceps and hip flexors
Opens the chest and shoulders
Strengthens the back muscles
Improves flexibility of the spine
Stimulates the abdominal organs
Full anatomical benefits — muscles, joints, organs →

Avoid If

Knee injury
Ankle injury
Back injury
Shoulder injury
High blood pressure

Common Mistakes to Avoid

✕Compressing the lower back by lifting too high too fast

✕Shrugging the shoulders toward the ears

✕Clenching the gluteal muscles excessively

✕Turning the head sharply to one side

✕Holding the breath during the lift

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Press the pubic bone gently into the floor
2Engage the legs by pressing the tops of the feet down
3Lengthen the back of the neck — gaze slightly forward
4Draw the shoulder blades toward the spine
5Keep the gluteal muscles firm but not clenched
6Allow the hip joints to open gradually — never force

Pose Details

Pose Type

backbendhip opener

Body Focus

quadricepshipsspineshoulders

Focus Areas

flexibilitystrengthbreathingendurance

Best For

athletesrunners

Yoga Styles

iyengarhathaashtanga

When to Practice

peak posemorning

Position

prone

Target Areas

Practice Flow

Adho Mukha Svanasana

Bhujangasana

Upward-Facing Dog Pose

This pose

Adho Mukha Virasana (Child's Pose)

Savasana

About this Pose

Bhekasana, or Frog Pose, is an advanced backbend that deeply stretches the quadriceps, hip flexors, and shoulders. It requires significant flexibility and strength in the back and legs.

How to Practice

1. Lie prone on your abdomen.

2. Inhale and bend your knees, bringing your heels close to your buttocks.

3. Reach back with your hands and grasp your ankles, fingers pointing forward.

4. Exhale and draw your heels closer to your buttocks, pressing the tops of the feet into the floor.

5. Attempt to keep your elbows straight, opening the shoulders.

5 more steps remaining

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Frequently Asked Questions

Common questions about Bhekasana

What is Bhekasana?

Bhekasana, or Frog Pose, is an advanced backbend that deeply stretches the quadriceps, hip flexors, and shoulders. It requires significant flexibility and strength in the back and legs.

What are the benefits of Bhekasana?

Stretches the quadriceps and hip flexors. Opens the chest and shoulders. Strengthens the back muscles. Improves flexibility of the spine. Stimulates the abdominal organs.

Who should avoid Bhekasana?

Avoid this pose if you have: Knee injury, Ankle injury, Back injury, Shoulder injury, High blood pressure.

How many steps are in Bhekasana?

Bhekasana is practiced in 10 steps. Lie prone on your abdomen.

Is Bhekasana suitable for beginners?

Bhekasana is an advanced-level pose. Beginners should practice with props or under guidance.

What props are needed for Bhekasana?

You may use: blanket, strap. Props make the pose more accessible and comfortable.

What poses should I do before Bhekasana?

Prepare with: Adho Mukha Svanasana, Bhujangasana, Upward-Facing Dog Pose. These warm up the relevant muscles and joints.