Bhekasana (Frog Pose)


  • First step is to lie on your belly. Press your forearms against the floor and lift your head and upper torso.
  • Second step is to bend your right knee and bring the heel toward the same-side buttock. Then, supporting yourself on the left forearm, reach back with your right hand and clasp the inside of your foot. As you slowly rotate your elbow toward the ceiling, slide your fingers over the top of the foot and curl them over the toe tips. The base of your palm should be pressing the top of the foot. Hold for a second.
  • Third step is to start pressing your foot toward the buttock; after a while, if you have the flexibility, take the foot slightly off to the side and press it toward the floor. Be sure to keep your knee in line with your hip. Don’t push your foot too hard if it hurts your knee.
  • Next, Breathe in and square your shoulders with the front of the mat and don’t collapse into your left shoulder. Instead, press down with your elbow to lift your chest.
  • Finally, do Half Bhekasana on each side for the same length of time, 30 seconds to two minutes. Once your thighs and groins open enough, you can try the full pose-both legs at the same time.


Breathe normally while performing this pose.


  • Though prolonged practice can cure flat feet.
  • Relieves pain in the heels due to calcaneal spurs and in knees due to gout
  • Stretches ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors
  • Strengthens the back muscles
  • Improves body posture
  • Stimulates the organs of the abdomen
  • Awakens the kundalini


It stimulates the second chakra and thus enhances sexual energy in the body.