Half Frog Pose Ardha Bhekasana
Face down on one forearm, the hand presses the foot of the bent leg toward the hip; the front of the thigh stretches.
How to do it
Setup
Face down, propped on the forearms, elbows under the shoulders.
Steps
- Bend one knee and take the top of the foot with the same-side hand.
- Turn the fingers forward and press the foot toward the hip.
- Hold and breathe, then switch sides.
Common mistakes
Pressing through knee pain: stop where the thigh stretches. Knee drifting out to the side: keep it in line with the hip. Sinking into the propping shoulder: push the forearm down, lift the chest.
Breathing
Slow and even through the hold.
