Half Frog Pose Ardha Bhekasana
Half Frog Pose, or Ardha Bhekasana, stretches the front of your body while strengthening your back. It enhances flexibility in the hips and thighs.
- Begin by lying face down on your mat.
- Bend your right knee and bring your heel towards your glutes.
- Reach back with your right hand to grasp your right ankle.
- Lift your chest off the ground while keeping your hips pressed down.
- Hold the pose for several breaths, then switch sides.
How to perform the Half Frog Pose Ardha Bhekasana
- Set up. Set up in a stable, balanced starting position appropriate for the Half Frog Pose Ardha Bhekasana using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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