Bhekasana (Frog Pose) – Steps To Do and Health Benefits

Bhekasana, also known as Frog Pose, is a yoga asana that has been practiced for centuries. It is a powerful pose that is known to provide a wide range of benefits for the mind and body. This posture is named after the frog, which is known for its ability to leap great distances and adapt to different environments. The pose imitates the position of a frog, making it a great way to improve flexibility, balance, and focus.

Meaning of Bhekasana and Where it Came From

The word Bhekasana comes from two Sanskrit words: “Bheka” which means frog, and “asana” which means pose. This asana is believed to have originated in ancient India and has been a part of the yoga tradition for centuries. It is a common pose in Hatha Yoga and is included in many modern yoga styles.

When To Practice Bhekasana

Bhekasana can be practiced at any time of the day, but it is recommended to practice it in the morning when the body is fresh and energized. It is a challenging pose that requires a lot of strength and flexibility, so it is best to practice it after warming up with some gentle yoga poses.

Step by Step guide How to do Bhekasana

1. Begin by lying flat on your stomach with your legs extended behind you and your arms alongside your body.
2. Bring your chin to the ground and place your hands on the ground next to your shoulders.
3. Bend your knees and bring your heels towards your buttocks, keeping them hip-distance apart.
4. Reach back with both hands and grasp your ankles, taking care not to strain your neck or lower back.
5. Inhale deeply and lift your head and chest off the ground, pulling your ankles towards your buttocks and squeezing your shoulder blades together.
6. Hold the pose for 5-10 breaths, then release and return to the starting position.

Common Mistakes 

The most common mistake made in Bhekasana is overexertion of the neck and lower back. To avoid this, ensure that you keep your chin on the ground and your lower back relaxed throughout the pose. Also, make sure to keep your knees hip-distance apart and your feet flexed to avoid strain on your ankles.

Suggested preparatory Asanas

Before practicing Bhekasana, it is recommended to warm up the body with some gentle yoga poses such as Cobra Pose, Cat-Cow Pose, and Child’s Pose. These poses will help to stretch the muscles of the back and prepare the body for the more challenging frog pose.

Suggested follow-up Asanas

After practicing Bhekasana, it is recommended to follow up with some gentle stretching poses such as Downward-Facing Dog, Child’s Pose, and Pigeon Pose. These poses will help to release any tension in the back and hips and help to calm the mind.

Pro Tips for Beginners

If you are new to Bhekasana, it is important to remember that this is a challenging pose that requires a lot of strength and flexibility. Start slowly and work your way up to the full pose over time. Use props such as blankets or blocks to support your body if needed, and always listen to your body and do not force the pose beyond your comfort level.

Contraindications

Bhekasana is not recommended for people with lower back pain, neck injuries, or wrist injuries. It is also not recommended for pregnant women or people with high blood pressure. If you have any concerns about practicing Bhekasana, consult with a qualified yoga

Modifications & Variations 

Bhekasana can be modified to suit the needs of different practitioners. Here are some modifications and variations of the pose:

• Half Frog Pose – Instead of grasping both ankles with both hands, reach back with one hand and grasp one ankle at a time.

• Supported Frog Pose – Place a bolster or folded blanket under your chest to provide support and make the pose more accessible.

• Bound Frog Pose – Reach back with both hands and grasp both ankles, then lift your feet off the ground and hold them in the air.

• Advanced Frog Pose – Lift your head and chest higher off the ground, straighten your arms, and lift your feet higher off the ground to intensify the pose.

Precautions

Bhekasana is a challenging pose that should be practiced with care. Here are some precautions to keep in mind:

• Avoid practicing Bhekasana if you have a neck, back, or shoulder injury.

• Do not force the pose beyond your comfort level.

• Avoid practicing Bhekasana if you are pregnant or have high blood pressure.

• Always listen to your body and stop the pose if you experience any pain or discomfort.

20 Health Benefits of Bhekasana

1. Improves posture – Bhekasana strengthens the back muscles and improves posture.

2. Enhances spinal flexibility – The pose stretches the muscles along the spine and increases spinal flexibility.

3. Opens the chest – Bhekasana opens the chest and improves lung capacity.

4. Stimulates digestion – The pose stimulates the digestive organs and can improve digestion.

5. Relieves constipation – Bhekasana can help to relieve constipation by stimulating the digestive system.

6. Increases circulation – The pose increases blood flow throughout the body.

7. Reduces stress – Bhekasana can help to reduce stress and anxiety.

8. Improves focus – The pose requires concentration and can improve focus and mental clarity.

9. Releases tension in the shoulders – Bhekasana can help to release tension in the shoulders and upper back.

10. Strengthens the legs – The pose strengthens the muscles of the legs and hips.

11. Tones the abdominal muscles – Bhekasana tones the muscles of the abdomen.

12. Stimulates the reproductive organs – The pose stimulates the reproductive organs and can improve fertility.

13. Helps to alleviate menstrual pain – Bhekasana can help to alleviate menstrual pain by increasing blood flow to the reproductive organs.

14. Improves flexibility of the hips – The pose stretches the muscles of the hips and improves hip flexibility.

15. Strengthens the arms and shoulders – Bhekasana strengthens the muscles of the arms and shoulders.

16. Helps to alleviate sciatica pain – The pose can help to alleviate sciatica pain by stretching the muscles along the sciatic nerve.

17. Can relieve back pain – Bhekasana can help to relieve back pain by stretching and strengthening the muscles of the back.

18. Enhances balance and stability – The pose requires balance and can improve overall balance and stability.

19. Increases energy levels – Bhekasana can help to increase energy levels and reduce fatigue.

20. Promotes overall health and well-being – Regular practice of Bhekasana can promote overall health and well-being by improving physical and mental health.

FAQ on Bhekasana

Q: What is Bhekasana?

A: Bhekasana, also known as Frog Pose, is a yoga asana that involves bending the legs and grasping the ankles while lying face down on the mat.

Q: What is the meaning of Bhekasana?

A: The word “Bheka” means “frog” in Sanskrit, hence the name Frog Pose.

Q: What are the benefits of Bhekasana?

A: Bhekasana can improve posture, spinal flexibility, digestion, circulation, and relieve stress and tension in the body. It also strengthens the legs, arms, and shoulders, and can alleviate menstrual and back pain.

Q: When should I practice Bhekasana?

A: Bhekasana can be practiced in the morning or evening, but it is best to practice on an empty stomach.

Q: How do I do Bhekasana?

A: To do Bhekasana, lie face down on the mat, bend your legs, and grasp your ankles. Lift your head, chest, and thighs off the mat while pulling your ankles towards your buttocks.

Q: What are some common mistakes to avoid in Bhekasana?

A: Some common mistakes to avoid in Bhekasana include forcing the pose beyond your comfort level, not engaging the core muscles, and not breathing deeply.

Q: What are some preparatory asanas for Bhekasana?

A: Some preparatory asanas for Bhekasana include Sphinx Pose, Cobra Pose, and Bow Pose.

Q: What are some follow-up asanas for Bhekasana?

A: Some follow-up asanas for Bhekasana include Child’s Pose, Downward Facing Dog, and Cat-Cow Pose.

Q: Can Bhekasana be modified?

A: Yes, Bhekasana can be modified to suit the needs of different practitioners. Modifications include Half Frog Pose, Supported Frog Pose, Bound Frog Pose, and Advanced Frog Pose.

Q: What are some precautions to keep in mind when practicing Bhekasana?

A: Some precautions to keep in mind when practicing Bhekasana include avoiding the pose if you have a neck, back, or shoulder injury, not forcing the pose beyond your comfort level, and stopping the pose if you experience pain or discomfort.

Q: How can Bhekasana benefit my digestion?

A: Bhekasana stimulates the digestive organs and can improve digestion and relieve constipation.

Q: How does Bhekasana help with menstrual pain?

A: Bhekasana can help to alleviate menstrual pain by increasing blood flow to the reproductive organs.

Q: Can Bhekasana help to alleviate sciatica pain?

A: Yes, Bhekasana can help to alleviate sciatica pain by stretching the muscles along the sciatic nerve.

Q: Is Bhekasana suitable for pregnant women?

A: No, pregnant women should avoid practicing Bhekasana.

Q: How does Bhekasana promote mental clarity and focus?

A: Bhekasana requires concentration and can improve mental clarity and focus.

Q: Can Bhekasana improve my posture?

A: Yes, Bhekasana can improve posture by strengthening the back muscles.

Q: How does Bhekasana promote overall health and well-being?

A: Regular practice of Bhekasana can promote overall health and well-being by improving physical and mental health.

Q: How long should I hold Bhekasana?

A: Hold Bhekasana for  seconds to  minute, gradually increasing the duration