How to Do Frog Pose (Bhekasana): Step by Step Guide for Beginners

What Is Frog Pose (Bhekasana)?
Frog Pose, or Bhekasana, is a front lying backbend practised on the stomach. It works through the spine, hips, thighs and shoulders while strengthening the back and legs. The pose combines spinal extension with knee flexion and should be approached with control rather than force.

Bhekasana is often practised after preparatory backbends and requires steady breathing and careful attention to alignment, particularly in the lower back and knees.

When You Should Avoid This Pose
Avoid Frog Pose if you have a knee, hip, lower back or shoulder injury. This pose is not suitable during pregnancy or after recent abdominal, spinal or hip surgery. If discomfort becomes painful, come out of the pose.

How to Do Frog Pose in 3 Easy Steps

1. Set up on the floor.
Lie on your stomach with your legs extended back and your forehead resting on the mat. Keep the hips grounded and elbows close to the body.

2. Bend the knees and take hold of the feet.
Bend both knees and reach your hands back to hold the tops of your feet. Keep the thighs hip width apart and stable.

3. Lift into the backbend.
Press the feet gently down towards the hips as you lift the chest, shoulders and head. Keep the neck long and breathe steadily. Hold for a few breaths, then release slowly back to the mat.

Variation: Half Frog Pose
Bend one knee at a time while keeping the opposite leg extended. Practise both sides evenly before moving into the full pose.

Common Questions

Is Frog Pose suitable for beginners?
Frog Pose is generally considered an intermediate posture. Beginners can start with Half Frog Pose.

What areas of the body does Frog Pose target?
It targets the spine, quadriceps, hip flexors, shoulders and back muscles.

How long should Frog Pose be held?
Hold for 5 to 10 breaths, depending on comfort and experience.

Can Frog Pose help improve posture?
Yes. When practised correctly, it supports spinal extension and upper body strength.

Preparatory Poses

• Reclining Hero Pose, Supta Virasana
• Camel Pose, Ustrasana
• Bow Pose, Dhanurasana
• One Legged Frog Pose, Eka Pada Bhekasana

Follow Up Poses

• Child’s Pose, Balasana
• Downward Facing Dog Pose, Adho Mukha Svanasana
• Corpse Pose, Savasana