Bhekasana (Frog Pose)

{"loading":false,"asana_post":{"id":"clgex0fgfdgne0bk6ppb8vfkz","title":"Bhekasana (Frog Pose)","whatIsTitle":"What is Bhekasana (Frog Pose)?","whatIsBody":{"text":"\\n\\nBhekasana, or Frog Pose, is an intermediate-to-advanced level yoga pose for activating your spine and improving flexibility throughout your body. \\nBhekasana looks similar to Bow pose, since both start from a prone position. What makes Frog pose different from Bow pose is your elbows point to the ceiling while pushing your toes toward the ground at the sides of your glutes. \\nThis is an excellent pose for people suffering from stomach-related issues, back pain, or weakness in their spine. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/Kx2Im2CjShaNAgUuNZbM\" alt=\"Bhekasana (Frog Pose)\" title=\"Bhekasana (Frog Pose)\" width=\"600\" height=\"350\"><p>Bhekasana, or Frog Pose, is an intermediate-to-advanced level yoga pose for activating your spine and improving flexibility throughout your body.&nbsp;</p><p>Bhekasana looks similar to Bow pose, since both start from a prone position. What makes Frog pose different from Bow pose is your elbows point to the ceiling while pushing your toes toward the ground at the sides of your glutes.&nbsp;</p><p>This is an excellent pose for people suffering from stomach-related issues, back pain, or weakness in their spine.&nbsp;</p>"},"overview":{"text":"Bhekasana is a combination of two words from the ancient Sanskrit Hindu language. It translates to \\n'Bheka,'\\n which means Frog, and \\n'Asana,'\\n which means pose.  \\nThis pose was first described by Swami Vishnudevananda in the 20th century, in his book \\nIllustrated Book of Yoga\\n. There is no detailed description of Bhekasana as a yogic practice in medieval Hatha yoga texts. \\nHowever, in Indian culture, frogs are known to symbolize luck, fertility, and consciousness.\\nFrogs are also referred to in Sanskrit as '\\nManuka\\n,' which is the title of an ancient Upanishad named '\\nMandukya.' \\nMandukya \\ncan be found in the sixth Upanishad, and the text mainly discusses the syllable '\\nOm\\n' or '\\nAum\\n,' presenting the theory of four states of consciousness and proclaiming that \\nAum \\nrepresents Brahman (a human who's united with the supreme lord and is mindful of life).\\nThe Upanishad teaches us how to leap from the first to the fourth step of self-awareness via regular meditation without difficulty – just like \\nRishi Varuna \\ndid when he took the form of a frog.   \\nSanskrit Name:\\n भेकासन                  \\nPronunciation:\\n \\nBhe-kaa-Suh-nuh\\nPose Type:\\n Lying Backbend, Chest Opener      \\nAlso known as: \\nFrog Pose\\nStrengthens:\\n Spine, Neck, Shoulder,\\n \\nBack, Diaphragm, Glutes, and Abdomen\\n  \\nStretches: \\nSpine, Shoulders, Throat, Back, Abdomen, Chest, Throat, and Quads\\n\\nHealth Benefits of Bhekasana \\nLengthens the spine. \\nOpens the chest muscles. \\nActivates the quadriceps. \\nImproves flexibility throughout. \\nActivates the glutes and front thighs. \\nStretches the back, neck, and shoulders. \\nStrengthens the back, neck, and shoulders. \\nBoosts reproductive health by balancing hormones. \\nImproves flow of blood circulation and calms the body. \\nEnhances abdominal organ function, including the pancreas and kidneys. \n\\nWhen to Avoid Performing Bhekasana?\\nAvoid post-surgery. \\nAvoid if you have knee or hip arthritis.\\nAvoid if you have serious heart problems.\\nAvoid if you have chronic lower back pain.\\nAvoid temporality if you are pregnant or menstruating.\\nAvoid if you have any neck, shoulder, spine, or back injuries.\\n","html":"<p>Bhekasana is a combination of two words from the ancient Sanskrit Hindu language. It translates to <em>&#39;Bheka,&#39;</em> which means Frog, and <em>&#39;Asana,&#39;</em> which means pose.  </p><p>This pose was first described by Swami Vishnudevananda in the 20th century, in his book <em>Illustrated Book of Yoga</em>. There is no detailed description of Bhekasana as a yogic practice in medieval Hatha yoga texts. </p><p>However, in Indian culture, frogs are known to symbolize luck, fertility, and consciousness.</p><p>Frogs are also referred to in Sanskrit as &#39;<em>Manuka</em>,&#39; which is the title of an ancient Upanishad named &#39;<em>Mandukya.&#39; </em></p><p><em>Mandukya </em>can be found in the sixth Upanishad, and the text mainly discusses the syllable &#39;<em>Om</em>&#39; or &#39;<em>Aum</em>,&#39; presenting the theory of four states of consciousness and proclaiming that <em>Aum </em>represents Brahman (a human who&#39;s united with the supreme lord and is mindful of life).</p><p>The Upanishad teaches us how to leap from the first to the fourth step of self-awareness via regular meditation without difficulty – just like <em>Rishi Varuna </em>did when he took the form of a frog.   </p><p><strong>Sanskrit Name:</strong> भेकासन                  <strong>Pronunciation:</strong> <em>Bhe-kaa-Suh-nuh</em></p><p><strong>Pose Type:</strong> Lying Backbend, Chest Opener      <strong>Also known as: </strong>Frog Pose</p><p><strong>Strengthens:</strong> Spine, Neck, Shoulder,<strong> </strong>Back, Diaphragm, Glutes, and Abdomen<strong>  </strong></p><p><strong>Stretches: </strong>Spine, Shoulders, Throat, Back, Abdomen, Chest, Throat, and Quads</p><p></p><h2><strong>Health Benefits of Bhekasana </strong></h2><ul><li><div><p>Lengthens the spine. </p></div></li><li><div><p>Opens the chest muscles. </p></div></li><li><div><p>Activates the quadriceps. </p></div></li><li><div><p>Improves flexibility throughout. </p></div></li><li><div><p>Activates the glutes and front thighs. </p></div></li><li><div><p>Stretches the back, neck, and shoulders. </p></div></li><li><div><p>Strengthens the back, neck, and shoulders. </p></div></li><li><div><p>Boosts reproductive health by balancing hormones. </p></div></li><li><div><p>Improves flow of blood circulation and calms the body. </p></div></li><li><div><p>Enhances abdominal organ function, including the pancreas and kidneys. <br></p></div></li></ul><h2><strong>When to Avoid Performing Bhekasana?</strong></h2><ul><li><div><p>Avoid post-surgery. </p></div></li><li><div><p>Avoid if you have knee or hip arthritis.</p></div></li><li><div><p>Avoid if you have serious heart problems.</p></div></li><li><div><p>Avoid if you have chronic lower back pain.</p></div></li><li><div><p>Avoid temporality if you are pregnant or menstruating.</p></div></li><li><div><p>Avoid if you have any neck, shoulder, spine, or back injuries.</p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Bhekasana (Frog Pose)","howToDoBody":{"text":"Bhekasana is an intermediate-to-advanced level yoga pose, but this doesn’t mean that beginners shouldn’t try it. \\nBy following this detailed guide, we can help you build strength and flexibility so you can perform Bhekasana flawlessly. \\n\\nPart 1 - Preparatory Poses for Bhekasana\\nActivate your core, legs, and lower back muscles with the following warm-up poses: \\n1. Vajrasana (Thunderbolt Pose) - \\nGet into a kneeling position, with your knees, ankles, and toes touching the ground. Place your palms on your kneecaps, and gaze in front by keeping your spine straight. \\n\\nClose your eyes, breathe in and out 10 to 15 times and focus on your breathing throughout the practice. This pose helps to activate your quads, front thighs, abdomen, glutes, and calf muscles. \\n\\n2. Salabhasana (Locust Pose) - \\nLie down on your stomach and place your chin on the floor. Make a fist of your palms and place them underneath your groin area. Breathe in with some momentum and lift your legs off the mat as high as possible, keeping your legs straight and feet touching.  \\n\\nHold this pose here for 30 to 60 seconds for a few rounds, and feel your tailbone area gently opening. Regular practice of this pose will help you build flexibility in your lower back and increase your core strength as well. \\n\\nPart 2: Step-by-Step Instructions to Perform Bhekasana\\nThe following are steps to practice Frog pose: \\nStep 1- \\nLie down on your stomach and extend your legs straight back. Take a few deep breaths here. \\nStep 2- \\nInhale and exhale, bend your right knee, reach back with your arm to hold your right foot, and gently pull your foot forward. \\nStep 3-\\n While pulling your right foot forward, make sure your body doesn’t start to drift sideways. Keep your foot moving forward right beside your glute. \\nStep 4- \\nIf you could pull your foot forward easily and feel flexible enough, gently rotate your shoulder forward while keeping your elbow pointing toward the sky. \\nStep 5-\\n Inhale deep, lift and open your chest as you would do in Cobra pose. \\nStep 6- \\nSimultaneously, pull your foot down toward the ground while feeling an intense flex in your quad and front thigh. \\nStep 7- \\nStay here for a few deep breaths, exhale and release your right leg. \\nStep 8- \\nPerform this stretch individually on each leg for 2 to 3 rounds, and once you feel loose and warmed up, you can now flex both legs together in Bhekasana. \\nStep 9- \\nWhile flexing both legs, hold the pose until it feels comfortable and then relax. \\nBreath Awareness: \\nInhale & Exhale - \\nBefore starting the practice and while bending your legs. \\nInhale - \\nWhen your chest needs to lift up and expand, and when your back arches into a backbend. \\nExhale - \\nWhile releasing Bhekasana posture. \\nPerformance Duration for Beginners:\\n Hold Frog pose for 15 to 30 seconds. \\nPerformance Duration for Advanced: \\nHold Frog pose for 60 to 90 seconds. \\n\\nPart 3: Things to Keep in Mind\\nBeware of the following pose cues before you get started with Frog pose:\\n\\nFocus on breath control: \\nTry not to hold your breath anywhere throughout the Bhekasana practice. This is a very energy-draining pose, and you need to breathe to sustain your energy for a longer duration in order to get a deep stretch. \\nDo not overarch your lower back: \\nMaintain a flat back with a firm and engaged core. This helps prevent your lower back from overarching or overextending. \\nDo not overextend your legs: \\nWhile pulling your legs close to the ground, if you feel any knee pain, exit the pose right immediately. Make sure nothing in your upper legs, quads, or knees hurts while you sink deeper into the pose. \\n\\nPart 4: Relaxing Poses After Bhekasana\\nRelax your back, legs, and spine in the following counterpose sequence to prevent injury: \\n1. Makarasana (Crocodile Pose) - \\nLie on your yoga mat with your chin, chest, and abdomen touching the ground. Stretch out your legs together at full length. Bring one hand beneath your opposing shoulder and grip the shoulder firmly. \\n\\nRepeat the same on the other side. Spread both legs wide apart and rest your chin on your upper arms. Hold this pose for 10 to 15 deep breaths until your spine and legs return to a neutral position. \\n\\n2. Sasangasana (Rabbit Pose) - \\nBegin seated with your knees hip distance apart. Bring the top of your head down close to your knees as much as possible. Now, cup your heels behind your back back with your palms and lift your glutes toward the ceiling.\\n\\nFeel your neck, spine, and glutes relaxing in this counter pose and hold it until the tension from your body is completely released. When you’re ready to release, bring your glutes down and sit straight in Thunderbolt pose. \n","html":"<p>Bhekasana is an intermediate-to-advanced level yoga pose, but this doesn’t mean that beginners shouldn’t try it.&nbsp;</p><p>By following this detailed guide, we can help you build strength and flexibility so you can perform Bhekasana flawlessly.&nbsp;</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Bhekasana</strong></h3><p>Activate your core, legs, and lower back muscles with the following warm-up poses:&nbsp;</p><p><strong>1. Vajrasana (Thunderbolt Pose) -&nbsp;</strong>Get into a kneeling position, with your knees, ankles, and toes touching the ground. Place your palms on your kneecaps, and gaze in front by keeping your spine straight.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5918,height:3945/twpnT0bR2mikAfPKE5Ts\" alt=\"Vajrasana (Thunderbolt Pose)\" title=\"Vajrasana (Thunderbolt Pose)\" width=\"600\" height=\"350\"><p>Close your eyes, breathe in and out 10 to 15 times and focus on your breathing throughout the practice. This pose helps to activate your quads, front thighs, abdomen, glutes, and calf muscles.&nbsp;</p><p></p><p><strong>2.&nbsp;Salabhasana (Locust Pose) -&nbsp;</strong>Lie down on your stomach and place your chin on the floor. Make a fist of your palms and place them underneath your groin area. Breathe in with some momentum and lift your legs off the mat as high as possible, keeping your legs straight and feet touching.&nbsp;&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:728,height:455/EWEcI1nTKau1vWA8Aj14\" alt=\"Salabhasana (Locust Pose)\" title=\"Salabhasana (Locust Pose)\" width=\"600\" height=\"350\"><p>Hold this pose here for 30 to 60 seconds for a few rounds, and feel your tailbone area gently opening. Regular practice of this pose will help you build flexibility in your lower back and increase your core strength as well.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Bhekasana</strong></h3><p>The following are steps to practice Frog pose:&nbsp;</p><p><strong>Step 1-&nbsp;</strong>Lie down on your stomach and extend&nbsp;your legs straight back. Take a few deep breaths here.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Inhale and exhale, bend your right knee, reach back with your arm to hold your right foot, and gently pull&nbsp;your foot forward.&nbsp;</p><p><strong>Step 3-</strong> While pulling&nbsp;your right foot forward, make sure your body doesn’t start to drift sideways. Keep your foot moving forward right beside your glute.&nbsp;</p><p><strong>Step 4-&nbsp;</strong>If you could pull&nbsp;your foot forward easily and feel flexible enough, gently rotate&nbsp;your shoulder forward while keeping your elbow pointing toward the sky.&nbsp;</p><p><strong>Step 5-</strong> Inhale deep, lift and open your chest as you would do in Cobra pose.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Simultaneously, pull your foot down toward the ground while feeling an intense flex in your quad and front thigh.&nbsp;</p><p><strong>Step 7-&nbsp;</strong>Stay here for a few deep breaths, exhale and release&nbsp;your right leg.&nbsp;</p><p><strong>Step 8-&nbsp;</strong>Perform this stretch individually on each leg for 2 to 3 rounds, and once you feel loose and warmed up, you can now flex both legs together in Bhekasana.&nbsp;</p><p><strong>Step 9-&nbsp;</strong>While flexing both legs, hold the pose until it feels comfortable and then relax.&nbsp;</p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p><strong>Inhale &amp; Exhale -&nbsp;</strong>Before starting the practice and while bending&nbsp;your legs.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Inhale -&nbsp;</strong>When&nbsp;your chest needs to lift up and expand, and when&nbsp;your back arches into a backbend.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Exhale -&nbsp;</strong>While releasing Bhekasana posture.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Frog pose for 15 to 30 seconds.&nbsp;</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Frog pose for 60 to 90 seconds.&nbsp;</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>Beware of the following pose cues before you get started with Frog pose:</p><p></p><ul><li><div><p><strong>Focus on breath control:&nbsp;</strong>Try not to hold your breath anywhere throughout the Bhekasana practice. This is a very energy-draining pose, and you need to breathe to sustain your energy for a longer duration in order to get a deep stretch.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Do not overarch your lower back:&nbsp;</strong>Maintain a flat back with a firm and engaged core. This helps prevent your lower back from overarching or overextending.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Do not overextend your legs:&nbsp;</strong>While pulling&nbsp;your legs close to the ground, if you feel any knee pain, exit the pose right immediately. Make sure nothing in your upper legs, quads, or knees hurts while you sink deeper into the pose.&nbsp;</p></div></li></ul><p></p><h3><strong>Part 4: Relaxing Poses After Bhekasana</strong></h3><p>Relax your back, legs, and spine in the following counterpose sequence to prevent injury:&nbsp;</p><p><strong>1. Makarasana (Crocodile Pose) -&nbsp;</strong>Lie on your yoga mat with&nbsp;your chin, chest, and abdomen touching the ground. Stretch out&nbsp;your legs together at full length. Bring one hand beneath&nbsp;your opposing shoulder and grip the shoulder firmly.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1100,height:500/qm6MV9TaSYm7sHMWdqUj\" alt=\"Makarasana (Crocodile Pose)\" title=\"Makarasana (Crocodile Pose)\" width=\"600\" height=\"350\"><p>Repeat the same on the other side. Spread both legs wide apart and rest your chin on&nbsp;your upper arms. Hold this pose for 10 to 15 deep breaths until your spine and legs return to a neutral position.&nbsp;</p><p></p><p><strong>2.&nbsp;Sasangasana (Rabbit Pose) -&nbsp;</strong>Begin seated with your knees hip distance apart. Bring the top of your head down close to your knees as much as possible. Now, cup&nbsp;your heels behind your back back with your palms and lift&nbsp;your glutes toward the ceiling.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1667,height:1111/t4ed2cgUSNGdrLq8rDh3\" alt=\"Sasangasana (Rabbit Pose)\" title=\"Sasangasana (Rabbit Pose)\" width=\"600\" height=\"350\"><p>Feel your neck, spine, and glutes relaxing in this counter pose and hold it until the tension from&nbsp;your body is completely released. When&nbsp;you’re ready to release, bring&nbsp;your glutes down and sit straight in Thunderbolt pose.&nbsp;<br></p>"},"modificationsAndPropsBody":{"text":"Beginners can try a few modified versions of Frog pose to ease into the posture. \\nUse a yoga strap -\\n If it’s challenging for you to grip your foot behind with your palms, the reason could be tight muscles in your legs, low back, and shoulders. Loop a yoga strap onto your bent leg’s foot and grip the ends of your yoga strap with the same hand. \\n\\nPerform this modification on each side one by one for 4 to 5 rounds to build strength and flexibility in your legs, core, and shoulders. \\n\\nAdd a bolster pillow - \\nFinding it painful to sustain in the Bhekasana holds? Try adding a bolster pillow right below your core or lungs. \\n\\nThis will enhance your lower back arch while ensuring you don’t feel pain during the prolonged holds. Plus, the longer you can hold this modification the stronger your Bhekasana practice gets. ","html":"<p>Beginners can try a few modified versions of Frog pose to ease into the posture.&nbsp;</p><ul><li><div><p><strong>Use a yoga strap -</strong> If it’s challenging for you to grip your foot behind with your palms, the reason could be tight muscles in your legs, low back, and shoulders. Loop a yoga strap onto your bent leg’s foot and grip the ends of your yoga strap with the same hand.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:730,height:411/73tuDxKVSIKtsknMHUEV\" alt=\"Use a yoga strap\" title=\"Use a yoga strap\" width=\"600\" height=\"350\"><p>Perform this modification on each side one by one for 4 to 5 rounds to build strength and flexibility in your legs, core, and shoulders.&nbsp;</p><p></p><ul><li><div><strong>Add a bolster pillow -&nbsp;</strong>Finding it painful to sustain in the Bhekasana holds? Try adding a bolster pillow right below your core or lungs.&nbsp;</div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1400,height:770/TfRXFFRi2Xe5OXobUx0A\" alt=\"Add a bolster pillow\" title=\"Add a bolster pillow\" width=\"600\" height=\"350\"><p>This will enhance your lower back arch while ensuring you don’t feel pain during the prolonged holds. Plus, the longer you can hold this modification the stronger your Bhekasana practice gets.&nbsp;</p>"},"modificationsAndPropsTitle":"Bhekasana Modifications and Props","variationsTitle":"Bhekasana Variations to Consider","variationsBody":{"text":"There is no one-size-fits-all approach when it comes to the way yoga practitioners perform an asana. To fit your personal yoga style and pace of learning, here are a few variations for you to try in Bhekasana. \n\\n1. Viparita Salabhasana (Superman Pose): \\nLie on your stomach, with your forehead resting on the ground. Stretch your arms to the front, inhale and lift up your four limbs along with your chest and thighs in the air. \\n\\nFocus on your breathing, and keep your core centered in this pose while maintaining mind-muscle coordination. If you're a beginner struggling to find strength in your core and back muscles for your Bhekasana practice, try this variation to build strength and stability.  \\n\\n2. Ardha Bhekasana (Half Frog Pose): \\nStart from Sphinx pose, bend your left leg and pull your heel towards your left buttock. Now, with your left hand, reach back and grab your toes. \\nDepending upon your level of flexibility, pull your left heel inward, and slowly rotate your left finger forward by pointing your elbows toward the ceiling.\\n\\nIf it’s challenging for you to hold Bhekasana without tumbling to your side, this is an excellent variation to work on your muscles individually and gain equal strength on both sides for the primary practice. \\n\\n3. Gherandasana I (Sage Gheranda Pose) -\\n If you want to take your Bhekasana to the next level, try this variation: \\nStart by getting into Sphinx pose, bend your right leg, catch your right foot with your right hand, and lift your right knee off the mat by rotating your shoulder. Next, repeat the same on your left side as well. \\n\\nNow, focus on your breath, bend your left foot close to the ground, and extend your right arm holding your right foot up toward the ceiling. Hold this for 30 seconds on each side, then gently release the pose. ","html":"<p>There is no one-size-fits-all approach when it comes to the way yoga practitioners perform an asana. To fit your personal yoga style and pace of learning, here are a few variations for you to try in Bhekasana.&nbsp;<br></p><p><strong>1. Viparita Salabhasana (Superman Pose):&nbsp;</strong>Lie on your stomach, with your forehead resting on the ground. Stretch your arms to the front, inhale and lift up your four limbs along with your chest and thighs in the air.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:409,height:272/DNmLc691RXeJlG35c4w2\" alt=\"Viparita Salabhasana (Superman Pose)\" title=\"Viparita Salabhasana (Superman Pose)\" width=\"600\" height=\"350\"><p>Focus on your breathing, and keep your core centered in this pose while maintaining mind-muscle coordination. If you're a beginner struggling to find strength in your core and back muscles for your Bhekasana practice, try this variation to build strength and stability.&nbsp;&nbsp;</p><p></p><p><strong>2. Ardha Bhekasana (Half Frog Pose):&nbsp;</strong>Start from Sphinx pose, bend your left leg and pull your heel towards your left buttock. Now, with your left hand, reach back and grab your toes.&nbsp;</p><p>Depending upon your level of flexibility, pull your left heel inward, and slowly rotate your left finger forward by pointing your elbows toward the ceiling.</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:606,height:404/Yeqj4rSSTzS5qCMg0a7w\" alt=\" Ardha Bhekasana (Half Frog Pose)\" title=\" Ardha Bhekasana (Half Frog Pose)\" width=\"600\" height=\"350\"><p>If it’s challenging for you to hold Bhekasana without tumbling to your side, this is an excellent variation to work on your muscles individually and gain equal strength on both sides for the primary practice.&nbsp;</p><p></p><p><strong>3. Gherandasana I (Sage Gheranda Pose) -</strong> If you want to take your Bhekasana to the next level, try this variation:&nbsp;</p><p>Start by getting into Sphinx pose, bend your right leg, catch your right foot with your right hand, and lift your right knee off the mat by rotating your shoulder. Next, repeat the same on your left side as well.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:759,height:675/nSbNbMbDTR2VoUF6N2TB\" alt=\"Gherandasana I (Sage Gheranda Pose)\" title=\"Gherandasana I (Sage Gheranda Pose)\" width=\"600\" height=\"350\"><p>Now, focus on your breath, bend your left foot close to the ground, and extend your right arm holding your right foot up toward the ceiling. Hold this for 30 seconds on each side, then gently release the pose.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Bhekasana for Advanced Yogis","similarTitle":"Similar Backbend Poses like Bhekasana","similarBody":{"text":"Below are some more backbend yoga asanas for you to enhance your backbend practice even further: \\n\\nSalabhasana (Locust Pose)\\nBhujangasana (Cobra Pose)\\nChakrasana (Wheel Pose)\\nDhanurasana (Bow Pose)\\nUstrasana (Camel Pose)\\n","html":"<p>Below are some more backbend yoga asanas for you to enhance your backbend practice even further:&nbsp;</p><p></p><ol><li><div><p>Salabhasana (Locust Pose)</p></div></li><li><div><p>Bhujangasana (Cobra Pose)</p></div></li><li><div><p>Chakrasana (Wheel Pose)</p></div></li><li><div><p>Dhanurasana (Bow Pose)</p></div></li><li><div><p>Ustrasana (Camel Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Bhekasana","levelUpBody":{"text":"Have you nailed your Frog pose? Level up your practice even more by adding the following series of advanced yoga postures to your backbend routines.\n\\nLevel-Up Pose 1 - \\nUrdhva Mukha Shvanasana (Upward Facing Dog Pose)\\nLevel-Up Pose 2 -\\n Poorna Dhanurasana (Full Bow Pose)\\n \\nLevel-Up Pose 3 - \\nRaja Bhujangasana (King Cobra Pose) \\nLevel-Up Pose 4 - \\nKapotasana (King Pigeon Pose)\\nLevel-Up Pose 4 - \\nEka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)\\n\\n\\nUrdhva Mukha Shvanasana (Upward Facing Dog Pose)\\n\\n\\nPoorna Dhanurasana (Full Bow Pose) \\n\\n\\nRaja Bhujangasana (King Cobra Pose) \\n\\n\\nKapotasana (King Pigeon Pose)\\n\\n\\nEka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)","html":"<p>Have you nailed your Frog pose? Level up your practice even more by adding the following series of advanced yoga postures to your backbend routines.<br></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Urdhva Mukha Shvanasana (Upward Facing Dog Pose)</p><p><strong>Level-Up Pose 2 -</strong> Poorna Dhanurasana (Full Bow Pose)<strong>&nbsp;</strong></p><p><strong>Level-Up Pose 3 -&nbsp;</strong>Raja Bhujangasana (King Cobra Pose)&nbsp;</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Kapotasana (King Pigeon Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Eka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5472,height:3648/z2iysJyRdC8fVPL2d3Si\" alt=\"Urdhva Mukha Shvanasana (Upward Facing Dog Pose)\" title=\"Urdhva Mukha Shvanasana (Upward Facing Dog Pose)\" width=\"600\" height=\"350\"><p><em><strong>Urdhva Mukha Shvanasana (Upward Facing Dog Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:639,height:427/6RjzbO3PT5SRx627mvij\" alt=\"Poorna Dhanurasana (Full Bow Pose) \" title=\"Poorna Dhanurasana (Full Bow Pose) \" width=\"600\" height=\"350\"><p><em><strong>Poorna Dhanurasana (Full Bow Pose)&nbsp;</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:612,height:408/5AvM48NBT3y3CXduINrH\" alt=\"Raja Bhujangasana (King Cobra Pose) \" title=\"Raja Bhujangasana (King Cobra Pose) \" width=\"600\" height=\"350\"><p><em><strong>Raja Bhujangasana (King Cobra Pose)&nbsp;</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1300,height:860/ushwX8WcR72dT9N4nX6T\" alt=\"Kapotasana (King Pigeon Pose)\" title=\"Kapotasana (King Pigeon Pose)\" width=\"600\" height=\"350\"><p><em><strong>Kapotasana (King Pigeon Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/sBZh1o1oSbuhiHQJDwQn\" alt=\"15 (24).jpg\" title=\"15 (24).jpg\" width=\"600\" height=\"350\"><p><em><strong>Eka Pada Urdhva Dhanurasana (Single-Legged Reverse Bow Pose)</strong></em></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Bhekasana or Frog Pose.","breadcrumbName":"Bhekasana"},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":584,"UUID":"e793014d-ea3f-467b-9207-ac2835afbfa3","TagID":279,"Question":"What is Bhekasana good for?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Bhekasana is good for strengthening </span>your<span style=\"color: rgb(14, 16, 26);\"> lower back while gently activating </span>your<span style=\"color: rgb(14, 16, 26);\"> shoulders, chest, and front thighs. </span></p>","Position":1,"CreatedDate":"2023-04-13 09:00:38","ModifiedDate":"2023-04-13 09:00:38","Tags":null},{"ID":585,"UUID":"7ee23d66-e55f-4214-be47-46f5079a4694","TagID":279,"Question":"Can beginners perform Bhekasana?","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Yes, beginners can perform Bhekasana’s easy variations and modifications after some initial core, back, and leg conditioning.&nbsp;</span></p><p><br></p><p><span style=\"color: rgb(14, 16, 26);\">However, if performing this pose causes any low back pain or stiffness in the legs, you should avoid this pose.&nbsp;</span></p><p><br></p><p><br></p>","Position":2,"CreatedDate":"2023-04-13 09:00:58","ModifiedDate":"2023-04-13 09:00:58","Tags":null},{"ID":586,"UUID":"cfd6ef41-8560-4a00-b9c0-c6c6537ec96e","TagID":279,"Question":"What are the different prepatory poses in Bhekasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Vajrasana, Salabhasana, Salamba Bhujangasana, and Viparita Salabhasana are all great yoga poses to prepare or warm up all the necessary muscles in your body for Bhekasana.&nbsp;</span></p><p><br></p>","Position":3,"CreatedDate":"2023-04-13 09:01:18","ModifiedDate":"2023-04-13 09:01:18","Tags":null},{"ID":587,"UUID":"39e33130-8a2d-445f-ba4f-2f2940f1ac1b","TagID":279,"Question":"What are the benefits of Bhekasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">Among many popular benefits of Bhekasana, here are a few:&nbsp;</span></p><p><br></p><ul><li>Great chest and spine opener.&nbsp;</li><li>Increase core and lower back strength.&nbsp;</li><li>Improves legs and shoulders flexibility.&nbsp;</li><li>Boosts the functioning of reproductive and digestive system organs.</li></ul><p><br></p>","Position":4,"CreatedDate":"2023-04-13 09:01:49","ModifiedDate":"2023-04-13 09:01:49","Tags":null},{"ID":588,"UUID":"e4b9600a-5b0d-4d95-aff4-6bcec42d7f6c","TagID":279,"Question":"What are the different variations in Bhekasana pose?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">There are multiple variations in Bhekasana pose for intermediate-to-advance level yogis to try in their backend practice, like Ardha Bhekasana, Gherandasana I, and Gherandasana II. </span></p>","Position":5,"CreatedDate":"2023-04-13 09:02:05","ModifiedDate":"2023-04-13 09:02:05","Tags":null},{"ID":589,"UUID":"c6502b10-92f8-41bb-9178-4820d567508a","TagID":279,"Question":"What is Ardha Bhekasana?\n\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">In Sanskrit, </span><em style=\"color: rgb(14, 16, 26);\">Ardha</em><span style=\"color: rgb(14, 16, 26);\"> means half, and </span><em style=\"color: rgb(14, 16, 26);\">Bheka </em><span style=\"color: rgb(14, 16, 26);\">means frog. Ardha Bhekasana or Half Frog pose is an easy back-bend variation for the full Bhekasana pose. It is regarded as a warm-up pose for the Bhekasana since only one leg is bent at once in this variation.&nbsp;</span></p><p><br></p><p><br></p>","Position":6,"CreatedDate":"2023-04-13 09:02:26","ModifiedDate":"2023-04-13 09:02:26","Tags":null},{"ID":590,"UUID":"8fc7f3a1-99c8-457c-a8b3-3edfe863d00b","TagID":279,"Question":"Who should not do Bhekasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">People with knee or hip arthritis, chronic back pain, or anyone who is recovering from surgery should avoid practicing Bhekasana. Also, pregnant women or women on their menstrual cycle should avoid this pose temporarily.&nbsp;</span></p><p><br></p><p><br></p>","Position":7,"CreatedDate":"2023-04-13 09:02:44","ModifiedDate":"2023-04-13 09:02:44","Tags":null},{"ID":591,"UUID":"f3922e4f-1077-4652-8a2a-48b4a68a1719","TagID":279,"Question":"How long should you hold Bhekasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">It’s safe to hold the Bhekasana for 15 to 90 seconds as a beginner or an intermediate-level yogi, but advanced yogis can take it further and hold the pose as long as they feel comfortable.&nbsp;</span></p><p><br></p><p><br></p>","Position":8,"CreatedDate":"2023-04-13 09:03:11","ModifiedDate":"2023-04-13 09:03:11","Tags":null}],"yoga_details":{"ID":279,"UUID":"505a6e0d-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Bhekasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Bhekasana","Description":"","Slug":"bhekasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1681376336/asana/1_44.jpg","Tagline":"Lengthen & strengthen your back while engaging your core in Bhekasana.  \n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Bhekasana or Frog Pose. \n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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