Half Frog Bag

Half Frog Pose, or Ardha Bhekasana , is a powerful hip extension and back bending exercise that opens the chest, hips and thighs. This position helps improve flexibility in the hips and front thighs, while strengthening the back muscles and promoting deep breathing. It is also a great exercise to counteract tension from prolonged periods of sitting.

Correct Form and Technique

How to perform Half Frog Pose correctly:

  1. Start by lying on your stomach with your arms bent at your sides.
  2. Bend the right knee and bring the heel towards the seat.
  3. Grasp your right foot with your right hand and gently press your foot down towards the seat, while lifting your chest off the mat.
  4. Keep your left leg straight on the floor and activate your core muscles to protect your lower back.
  5. Hold the position for 30-60 seconds while breathing deeply. Repeat on the other side.

Common Errors

  • Too much pressure on the knee: Avoid pressing the foot too hard against the seat to protect the knee from overload.
  • Failure to activate the core: Remember to keep the core active to avoid overloading the lower back.
  • Collapse in the chest: Make sure to open the chest by pulling the shoulder blades together.

Modifications and Variations

Customize Half Frog Pose to suit your level:

  • Using a strap: If you can't reach your foot with your hand, use a yoga strap around your ankle for support.
  • Block for support: Place a yoga block under your chest for extra support if you have difficulty lifting your upper body off the floor.
  • Full Frog Pose: For a deeper stretch, try Full Frog Pose (Bhekasana), where both knees are bent and you hold both feet.

Repetitions and Sets

Hold the position for 30-60 seconds on each side, and repeat 2-3 sets. Focus on breathing deeply to release tension in the hips and thighs.

Breathing techniques

Inhale as you prepare to enter the position, and slowly exhale as you pull your foot toward the seat. Continue with deep, controlled breathing throughout the exercise to calm the body and promote relaxation.

Video Demonstrations

Here are two videos showing the correct execution of Half Frog Pose:

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