Half frog pose (Ardha Bhekasana in Sanskrit) is an intermediate level pose that stretches the entire front and back of the body, while strengthening muscles and joints throughout the body. This pose can be adapted for the level of ability of the individual student.
Half frog pose stretches many areas of the body at once and offers several significant benefits. This pose is a backbend, but also stretches the hips and the front of the body, including the chest, abdomen, thighs, hips and back. This pose improves stretch in the back and chest and helps posture.
To move into half frog pose, begin by lying on your stomach on your yoga mat. Press your forearms into the mat and begin to lift your head, shoulders and upper torso off the mat, rolling up toward cobra pose.
Your feet will be stretched out with the toes pointed, as they would be in cobra. Begin to bend the right knee lifting the heel towards the buttocks. Push off the ground and support the body with the left forearm, while reaching the right hand back to catch the right foot. Hold the foot against the buttocks with the hand and lift the shoulders and torso.
Press down on the left forearm and lift the chest, while supporting the body with the left arm. Hold this pose for thirty seconds to a minute or so, depending on your own level of ability to hold the pose. Gradually and slowly move out of the pose and return to lying on the mat.
You will then repeat the steps on the other side of the body. This time, you will rest your weight on the right forearm, while lifting the left leg off the ground. As with most yoga poses, the asana is performed on one side of the body and then the other in order to provide balance to the body.
Pay attention to your own level of ability and body when doing half frog pose. If you have pain in your knee when bending the leg and holding the foot, ease up a little bit to avoid injuring the knees. The poses can be modified for comfort with blankets or bolsters at the front of the body, or by staying on the forearms and not rolling up onto the hand when lifting the chest in the full pose.